CZ Magshouse - Com M0th3r34rthLivingM4yJun32014

HOW TO GROW FOOD CROPS IN CONTAINERS, P.
78
CRITTERPROOF YOUR GARDEN
M OT H E R E A R T H
NATURAL HOME, HEALTHY LIFE
22
CREATE A HEALTHY HOME

TIPS INSPIRED BY NATURE
BEST FOODS FOR A BETTER MOOD

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GROWING, COOKING, HEALING WITH BASIL

HOMEMADE CONDIMENT RECIPES
COCONUT OIL 101
AMAZING HEALTH BENEFITS, P. 41

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IF YOU CAN DIG A HOLE, YOU CAN PLANT A STAR www.starrosesandplants.com WorldMags.net
INSIDE THIS ISSUE
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Three Things I Love This Issue
and of itself) or increased possessions. What makes us profoundly happy is also conveniently a pretty good list of what makes us good people: spending meaningful time with others; developing strong relationships and social ties; enjoying a close connection with the natural world; learning new skills; and participating in activities that benefit others. I know from personal experience the value of some of these suggestions. Im generally a happy person, but like anyone, I get the blues once in a while. For example, I dislike winter and sometimes experience mild seasonal depression during the shortest days of the year. But during the winter when our dog was a puppy and required multiple daily walks, I discovered that forcing myself to spend time outdoors actually did a lot to improve my mood, despite my distaste for the chilly temperatures. Another example: After having a baby a couple of years ago, I was feeling cooped-up and missing my old life as a carefree, childless woman. So I joined a book club with some of my coworkers and friends, which compelled me to read (a lifelong passion that Id been neglecting), as well as to get out of the house and socialize. While doing these thingsspending more time in nature, dedicating time to the pursuit of our individual passions, nurturing friendships outside our householdscan sometimes feel selfish when we have busy lives with partners and kids who depend on us, jobs to do, chores and errands to complete, theyre actually vital to maintaining a positive outlook on life. And science tells us that maintaining a positive outlook may just be the key to staying healthy. So next time you feel a little depressed, consider volunteering, learning a new language or instrument, getting outside in nature or spending time talking with a friend. Its likely to make you happier and healthier.
Jessica Kellner, Editor-in-Chief
Home dcor projects inspired by nature (Decorate with Nature, page 21)
PHOTO BY MEGAN AXELSSON
Happy is Healthy
DID YOU KNOW THAT optimism cuts your risk of coronary heart disease by half? In research started back in the 1970s, scientists are exploring why happiness seems to lead to better healthand why toxic stress can lead to faster pulse rates, higher blood pressure and increased stress hormones. In a study of more than 6,000 adults aged 25 to 74 years conducted over 20 years and published in 2007, Harvard School of Public Health researcher Laura Kubzansky found that emotional vitalitydefined as a sense of enthusiasm, hopefulness, engagement with life and the ability to face stress with emotional balancereduced risk of heart disease, even when taking into account other behaviors such as smoking abstinence and regular exercise. In other papers, Kubzansky has shown that children who have a more positive outlook at age 7 report better general health and fewer illnesses 30 years later. It seems safe to say that increasing our happiness is a surefire way to reduce our risk of disease. And fortunately, we know a lot about what makes us truly happy. Research has found thatseemingly contrary to popular assumptionswhat makes us happy isnt money (in
2 motherearthliving.com
Down-to-earth advice to quell sugar cravings (Why We Have Sugar Cravings, page 52)
A profile of two artists and entrepreneurs making organic housewares out of their Oregon homestead (Well Crafted, page 64)
SHARE YOUR HOME!

Are you leading the Mother Earth Living lifestyle? If you or someone you know would be perfect in the pages of Mother Earth Living, let us know! Find out more about nominating yourself or someone else at motherearthliving.com/ nominate-my-home or contact me at jkellner@ motherearthliving.com or facebook.com/jessica kellnermotherearthliving.
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From happiness and energy to attractiveness and quality of life, good health has got it going on. You can too with NOW Foods outstanding line-up of womens health formulas. From general nutrition to stages of life and everything in between, NOW has you covered. EVE Womens Multiple provides essential vitamins and minerals that are important for health and longevity. For healthy aging and menopausal support we offer Herbal Pause, and our Cranberry Mannose, Candida Support and Magnesium Citrate can help keep your body well-balanced and in tune. With NOW Womens Health formulas youll be ready for every stage of life.* NOW offers more than 1,400 quality natural products that empower people to lead healthier lives. Supplements Personal Care Sports Nutrition Food Available in fine health food stores nationwide. nowfoods.com
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MAY/JUNE 2014 CONTENTS WorldMags.net
58
Features
W H Y W E H AV E S U G A R C R AV I N G S Were evolutionarily predisposed to like sweets, but if your enjoyment has crossed the line to craving, it might be time to work to create a healthier diet and lifestyle. 52
Be grateful for the home you have, knowing that at this moment, all you have is all you need.
SARAH BAN BREATHNACH, PAGE 58
S I M P L E H O M E , LO V E LY L I F E 58 Use our 16 tips to create a beautiful, healthy home that supports your familys lifestyle goals, all for little or no money. WELL CRAFTED A pair of artists, entrepreneurs and homesteaders lives a handcrafted life in rural Oregon, where they run a successful organic housewares company. READERS, DIGEST Use these simple, natural tips to keep your digestive system running smoothly and the irritating symptoms of intestinal upset at bay. 64
ON THE COVER
22 Tips Inspired by Nature 1 5 , 2 1 , 5 8 Best Foods for a Better Mood 4 6 Growing, Cooking, Healing with Basil 8 4 How to Grow Food Crops in Containers 7 8 Critter-Proof Your Garden 8 2 Homemade Condiment Recipes 4 8 Coconut Oil 101 4 1 Natural Digestive Health 7 3
Cover photo by Thomas Gibson, photo styling by Ginevra Holtkamp Cover props: Ash Wood Garden Spade by Anthropologie, anthropologie.com; ARS Signature Scissors in Green by GrowTech, growtech.com; Haws Indoor Watering Can in Sage Green by Gardeners Trading Post, gardenerstradingpost.com
Mother Earth Living May/June 2014 5
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MAY/JUNE 2014 CONTENTS
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25
Home
DECOR AT E W IT H NAT U R E 21 Use these ideas as inspiration to bring the beauty of the outdoors into your home dcor. 25 S T R AT E G I E S F O R E L I M I N AT I N G P L A S T I C 25 The negative health effects of plastics are well-known. Use these tips to reduce plastics in your life. S A LT O F T H E E A R T H 29 Discover 11 ways to use this household staple for everyday projects, from soaking up stains to treating canker sores.
38
NATURAL REMEDIES FOR YOUR PERSONAL AILMENTS 34 Naturally treat embarrassing conditions such as bad breath, hair loss and bladder infections. UNDER THE SUN 38 Protect your skin from damaging UV rays and toxic chemicals by increasing your sunscreen smarts.
41
FOOD & MOOD 46 New research into the links between diet and depression yields advice for happier eating. B E T T E R T H A N B OT T L E D 48 Enjoy the fresher, preservative-free flavors of homemade ketchup, mustard, mayo and relish.
Food
THE WONDERS O F CO CO N U T O I L 41 This tropical fruit can improve our health in myriad ways, from reducing inflammation to burning fat more efficiently.
Garden
GROW A CONTAINER GARDEN 7 8 Use our guide to container gardening and enjoy fresh veggies all summer. WILDLIFEPROOF YO U R G A R D E N 82 Try these safe, practical defenses to protect your garden from hungry critters. GROWING, HARVESTING AND USING BASIL 84 Discover the health benefits and many uses for easy-to-grow basil.
Health
13 R E A S O N S TO LO V E AND TAKE PROBIOTICS 31 Learn about the many important reasons to stock up on these friendly bacteria.
In Every Issue
78
Inside This Issue 2 Your Letters 10 Best for a Healthy Home 15 To Your Health 9 6
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WEBSITE Victoria Pitcher, Web Editor Lindsey Siegele, Director of Digital Content Bill Uhler, General Manager Cherilyn Olmsted, Marketing & Circulation Director Bob Legault, Sales Director Carolyn Lang, Group Art Director Matthew Stallbaumer, Assistant Group Art Director Bob Cucciniello, Newsstand/Production Manager Ogden Publications, Inc. cannot be held responsible for unsolicited manuscripts, photographs, illustrations or other materials. SEND SUBSCRIPTIONS AND RENEWALS TO: Mother Earth Living 1503 S.W. 42nd St., Topeka, KS 66609-1265 Telephone: (800) 456-6018, toll-free Fax: (785) 274-4305 Mother Earth Living (ISSN 0017-4289) is published bimonthly by Ogden Publications, Inc., 1503 S.W. 42nd St., Topeka, KS 66609-1265. Periodicals postage paid at Topeka, KS, and additional mailing offices. Canada Post International Publications Mail Product Sales Agreement No. 40601019; Subscriptions: $24.95 for one year in the United States and its providences; $31.95 per year in Canada and $35.95 per year foreign, prepaid in U.S. funds. (CANADA GST NBR, 89745 1720 RT0001) POSTMASTER: Send address changes to: Mother Earth Living, 1503 S.W. 42nd St., Topeka, KS 66609-1265 SUBSCRIBERS: If the Post Office alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within two years. Mother Earth Living does not recommend, approve or endorse the products and/or services offered by companies advertising in the magazine or on the website. Nor does Mother Earth Living evaluate the advertisers claims in any way. You should use your own judgment and evaluate products and services carefully before deciding to purchase. Mother Earth Living is printed on 100% de-inked, post-consumer fiber paper and is processed chlorine free. Printed in the U.S.A.
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In All Honesty
Yesterday I went to Barnes & Noble, sat in the sunshine, and thumbed through more than a dozen magazines. Mother Earth Living is the only one I purchased. This terrific issue (January/February 2014) started with an honest comment, researchers were unable to find even one unhappy millionaire, followed by thoughts on how to achieve the same kind of wealth without the high price tag. Then it offered several great ideas, from having a soup or book swap party to easy energy-saving tips. I will be watching for more issues of this unique and helpful publication!
KRIS KRAMER, Asheville, North Carolina
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I am so pleased to see a mainstream magazine print the truth about canola oil (All About Fats, January/February 2014). It is the worst oil for you, and because of the marketing hype it is in too many food and pet products.
MARIA CIRILLO Hampton, New Jersey
This was the perfect time for the diverse selection of articles for the cold-weather months (January/February 2014 issue) definitely a comfort read. After I just finished the book The Great Cholesterol Myth Cookbook by Jonny Bowden, the article All About Fats seemed timely, as did the article 14 Ways to Recharge.
SHARON ELGIN Henderson, North Carolina

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Consumers spend 90% of their time indoors, 65% of that time in the home
How do you use ginger as an antiinflammatory? Fresh or in capsules? Dosage? Help! My aching back thanks you in advance.
MINDI GUIDAS SCHOMPERT Collinsburg, Pennsylvania EDITORS NOTE: Ginger is an effective anti-inflammatory, and recent studies show it may help reduce pain from osteoarthritis. In one study, participants who took a ginger extract twice daily had less pain in their knees and needed fewer pain-killing medications than those who received a placebo. For arthritic pain, take 250 to 500 mg in capsules, two to three times a day. Dont take more than 4 grams a day, and dont give to children younger than 2.
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Thank you for the January/February 2014 article 3 Easy Steps to Emergency Preparedness. I keep a small quantity of supplies in the house at all times. With the bad weather this year, I think a lot of people will start looking at how important it is to be prepared for any emergency.
MAGGI SCHROCK Tampa, Florida
Indoor Pollution
Air indoors is 3-7 times more polluted than outdoor air
FU TU R E I N OU R HA ND S
Outdoor Pollution
S TAY I N F O R M E D O N G M O S
Dust, allergens and chemicals in the home signicantly contribute to pollution
Source: Enviromental Protection Agency and Asthma & Allergy Foundation of America:
About a year ago, you printed a long and informative article on GMOs, and I would love to see more articles on that subject. Too many people in this country are clueless about this topic, and it is so important that we all stay informed.
The best thing we can teach our children is to think about everything, How can I reuse this; what can I do with this? Curious minds are so wonderful and refreshing! I think we grandparents need to instill in our children and grandchildren the beauty of naturetake time for a walk, glance at the stars, grow a gardenand wait to see the benefits, the beauty and the sheer joy! There is so much hope for us, but we need to help our young ones stay on track. The future is in our hands, too.
JOY BENNETT Angels Camp, California
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motherearthliving
Throughout this issue, we direct you to motherearthliving.com for more great content. Read on to discover even more online resources. J O I N U S O N I N S TA G R A M Get a behind-the-scenes look into the making of Mother Earth Living. Were excited to share what our editors are doing, making and baking, as well as give you sneak peeks into the latest from the magazine. Follow us at instagram.com/motherearthliving and share your pics with the tag
#motherearthliving.
.com
H E A LT H Y S A L A D B A S I C S If you crave an endless supply of fresh and tasty salads, weve got everything you need to know on our website. Weve gathered our best resources for learning to grow greens, as well as some of our favorite salad and dressing recipes. Learn how to plant a salad garden and take advantage of greens wide array of textures, flavors and colors to create an almost limitless number of yummy meal combinations with our help! motherearthliving.com/
healthy-salads
S H A R E YO U R O P I N I O N ! Join our Editorial Advisory Group to vote on our potential cover options and upcoming story ideas. Its fun, free, easy and tremendously valuable to us. motherearthliving.com/eag
P L A N YO U R G A R D E N The Mother Earth Living Garden Planner enables you to make custom digital garden plans based on your location, the size of your garden and the plants you want to grow. It even emails you reminders of when to plant. Download the Planner at
gardenplanner.motherearthliving.com.
WIN FREE STUFF We are always giving away exciting prize packages. Right now we are giving away a Savvy Rest organic mattress, valued at $3,500, to one lucky winner! Visit for your chance to win. motherearthliving.com/giveaways
S H A R E YO U R T H O U G H T S
D I G I TA L I S S U E S We also offer digital versions of the magazine you know and love. Buy single issues or sign up for a digital subscription for yourself or a friend.
motherearthliving.com/digital- editions
We love getting feedback about what you see or would like to see in Mother Earth Living. Send your message via email, Facebook, phone or letter. Please include your name, address and phone number. EMAIL : editor@motherearthliving.com FACEBOOK : facebook.com/mother earthliving PHONE : (800) 340-5846 MAIL : Mother Earth Living 1503 SW 42nd St., Topeka, KS 66609
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Healthy Home
WorldMags.net Best for a

IDEAS + PRODUCTS + RESOURCES + MORE
Cheers to Summer
A healthy home is a happy home, and early summer might be one of the easiest times of year to increase you and your loved ones happiness quotient with some quality time spent together. Long, warm days spent hiking, swimming, gardening or playing outdoors come to a delightful end when we coz y up in the evening in a beautiful, simple and fresh home. Throughout this issue, we offer tips to bring nature indoors, refresh your homes spaces, and ditch unhealthy products and identify better options. We hope it all adds up to a happier home and a healthier you.
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PHOTO BY RAYA CARLISLE
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WorldMags.net The Great Outdoors
BEST FOR A HEA LTHY HOME
The simplest things are what make summer so enjoyablefeeling our feet in the grass, hearing insects hum, enjoying the shade of a wooded trail. Seize the moment by taking your family out to enjoy the natural world with these ideas. A D AY AT T H E B E AC H
SUIT UP: Even if you arent close to the seashore,
everywhere has a place where locals wear their bathing suits, whether a river, reservoir or community pool.
SWIM TIME : Spend some time floating in the water, just enjoying being buoyant (and cool). COOL DOWN : Whether its homemade popsicles (find recipes at motherearthliving.com/home made-popsicles) or a trip to the local ice cream parlor, a cool treat is the perfect way to wrap up a beach day.
...And the Livings Easy

As summer heads our way, many of us plan activity-filled weekends and vacations. But trying to cram too much into our downtime can be a recipe for meltdowns. Try these tips for a rejuvenating weekend or a relaxing getaway. For more on the subject, explore the work of Gretchen Rubin, best-selling author of The Happiness Project and Happier at Home and the blog The Happiness Project (gretchenrubin.com).
A D AY I N T H E W O O D S
LUNCH ON A BLANKET: Follow the tips in Pack a
1 2 3
LISTEN TO YOUR BODY. Before you head out on any excursion, take note: Are you tired? Hungry? What about your children and partner? The most exquisitely planned day will be miserable if you have an exhausted family with grumbly tummies. DO WHAT YOU LOVE. Is the day youve planned what you really want to do, or is it your idea of what families should do together? Embrace what your family enjoys most and plan accordingly. PLAN THE RIGHT AMOUNT. Are you trying to pack in too much? Be sure to leave enough time for everyone to go with the flow, walk a little slower and enjoy the moment.
Perfect Picnic below for a perfectly portable lunch.

CLOUD WATCHING : Kick back to see what everyone envisions in the clouds while lunch digests. NATURE WALK : A leisurely walk along a wooded trail is even more fun with a nature scavenger huntmake a list of interesting items to search for such as smooth stones, feathers, flowers or shapely branches (you might turn some of these items into dcor using our ideas on page 21).
Pack a Perfect Picnic

Try these tips for an enjoyable meal eaten in the park, on the beach, on a boat or wherever strikes your fancy. TO-GO TALES: Whatever food you pack, it must be easy to both transport and eat while sitting on the ground. Try salads or rice bowls packed in Mason jars. BRING ON BEVERAGES: Be sure to plan for a refreshing beverage: Easy ideas include homemade lemonade in Mason jars (visit motherearthliving.com/ perfect-picnic to create a spillproof lid with a straw for Mason jars) or herbal iced tea in a big steel bottle. A TISKET, A TASKET: If you need a picnic basket to hold all these goodies, Boxsal (boxsal.com) offers reusable ones complete with compostable utensils and plates. Just need utensils? Check out the reusable bamboo ones on page 28, specifically made for on-the-go. SIT PRETTY: Dont forget to toss an old blanket in your picnic basketone big enough for everyone to fit on.
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DIY IT or BUY IT: Air Fresheners
Air fresheners are marketed as an easy way to bring fresh, natural smells into our homes, with names such as clean breeze and simply spring. But the main ingredients in commercial air fresheners are not actually close to nature; instead they tend to be industrial chemicals, some of which are listed as chemical hazards by the Centers for Disease Control and Prevention. Dont want these nasty chemicals all over your house (and your familys respiratory tract)? We dont blame you! At right, we offer five truly natural air fresheners, and below, a recipe to make your own. DIY IT On her blog Itty Bitty Impact (ittybittyimpact.com), homesteader Tonia Sterner offers great tips for doing a lot with a little, all while being easy on the earth, such as this simple air freshener. The baking soda absorbs odors and your essential oil of choice smells delicious and natural. H O M E M A D E N AT U R A L AIR FRESHENER 1 cup baking soda 6 to 8 drops essential oil (choose your favorite) 1 . Fill an attractive vessel of some sort (an old Mason jar works well) about full of baking soda. 2. Add essential oil to baking soda. 3. Leave the jar open for maximum scent dispersal (but keep out of reach of pets and kids), or do what I did and punch some holes in the lid with a hammer and nail. 4. Shake the jar gently every few days to revive the scent, and add more oil as needed.
BEST FOR A HEA LTHY HOME
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If you ever buy conventional air freshenersthe plug-in or spray kind, or the ones that look like a little domeyou might want to reconsider. Most air fresheners contain formaldehyde, petroleum distillates and aerosol propellants. Formaldehyde is an ingredient of particular concern. A suspected human carcinogen linked with lung and nasal cancer, formaldehyde can cause watery eyes, burning sensations in the eyes and throat, and difficulty breathing for some. In high concentrations, it may trigger asthma attacks.
Percentage of common air fresheners that contained phthalates (hazardous chemicals known to be endocrine disruptors) when tested in a study by the Natural Resources Defense Council, despite not listing them as ingredients.
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Practicing Mindfulness: An WorldMags.net Introduction to Meditation

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HOME D ECORAT I N G
A plain wood slice offers rustic elegance when used as a charger under a place setting. You can buy a wide array of wood slices from Etsy retailers. Firefly Ranch Rustic Works, which provided the slice used here, offers a range of sizes; a single 9-inch slice costs $12.50. ffranchrusticworks.etsy.com
PHOTO BY THOMAS GIBSON
Decorate with Nature

Discover these clever ways to showcase nature in your home.
BY A L L I S O N M A R T I N AS HUMAN BEINGS, were soothed by nature. Hundreds of studies back up our propensity to be calmed by the sounds and sights of the outdoors. Why not bring these comforting elements of the natural world into our living spaces? Natural dcor can make our homes feel grounded, stylish and more tied to the seasons. Plus, creating dcor projects with stuff we find around our homes is fun. Read on for tips on decorating with items straight from the wild.
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HOME D ECORAT I N G
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Living Treasures
Terrariums are a wonderful way to incorporate plants and other bits of naturemoss, stones, lichen, seashellsinto home dcor. Terrariums can be as simple as plants, moss, stones or anything else youve gathered artfully placed in a glass vessel, and a number of books and blogs offer specific instructions and inspiration. Below are the instructions for the Tiny Bubbles terrarium from the book Terrarium Craft by Amy Bryant Aiello and Kate Bryant. You can follow these instructions to the letter, or simply take inspiration from this project and use it to create your own terrarium with bits of nature you collect from your area.
PHOTO BY THOMAS GIBSON
Branch Out
Embrace the outdoors and liven up your living room by trying an alternative to traditional floral arrangements simply arrange beautiful, statuesque branches in a vase. Visit any flowering trees in your yard and use pruners to cut yourself several large branches, then use garden scissors to make small slits in the base of the branches to aid in water absorption. Within a few weeks, the branches should flower indoors. Another option is to visit the florist for blossoming cherry branches, in which case you do not need to add slits. To arrange your branches, you will need a large, sturdy vase that is tall enough to prevent tipping. Another tip? Do your arranging on the floor; the branches should be quite tall (3 to 5 feet), so you will need space to be able to easily maneuver them.
TINY BUBBLES
6 mini-deco vases (3 inches high) 6 strands of gold thread (varying lengths) Eye-hook or other ceiling attachment 3 sprigs chartreuse reindeer moss 2 sprigs cream reindeer moss 8 small bones or seashells handful white pebbles handful Monterey beach pebbles 25 small carnelian agate stones 1 sprig old mans beach lichen
1. Clean terrarium glass inside and out. 2 . Knot thread around each vase neck and
suspend them at varying heights from a sturdy ceiling hook. 3 . To each vase, add a mix of raw materials that pleases you. From top to bottom, the vases we made include: a sprig of chartreuse reindeer moss with PHOTO BY KATE BALDWIN some Monterey beach pebbles; a clump of cream reindeer moss plus a few carnelian agate stones; bones; a sprig each of cream and chartreuse reindeer moss and a sprig of old mans beard lichen; a sprig of chartreuse reindeer moss and a bunch of small carnelian agate stones; a sprig each of cream and chartreuse reindeer moss with some white pebbles.
Erin Boyle from the blog Gardenista (gardenista.com) arranges cherry blossoms in her small apartment. PHOTO COURTESY ERIN BOYLE
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55 Years of Selling History
Room and Board offers the Allard end table with sugar maple tops from a family farm in Vermont. 17 to 19 inches around, 26 inches high, $429; roomandboard.com
PHOTO COURTESY ROOM AND BOARD
Slice of Heaven
Wood slices are cheap and easy to come by, and they add an instant rustic feel to any room. Several blogs, books and retailers offer interesting uses for wood slices. If you have access to trees ready for a trim, simply create slices by using a saw to cut through a log of wood. Otherwise, a number of Etsy retailers offer wood slices in a range of sizes. Tiny slices can become cute coasters or plant trays. Medium slices make beautiful chargers under place settings or trays to hold candles, flowers or other display items. If you have access to bigger slices, consider mounting them atop a stool or table legs to create a homespun piece of furniture.
You want to process the food you have grown in your garden. And we can help! Lehmans is your source for canning, preserving, drying and freezing fresh food. Visit www.Lehmans.com for more information, or make a trip to Amish country and stop by our retail store in Kidron, OH the heart of Amish country. 1-888-438-5346
YES! Send me your huge catalog. Enclosed is $3: NAME: ADDRESS:

ABOVE: Etsy retailer HomeSweetBoutique offers this Tree Trunk Chalkboard Sign for $20. homesweet boutique.etsy.com. LEFT: This simple wood slice cake stand is perfect for an outdoor wedding. 18-inch cake base, $53; postscripts. etsy.com
EMAIL:
Mail to Dept. DEPT. D-WHM Lehman's 289 Kurzen Road N Dalton, OH 44618 or visit us on the web at www.Lehmans.com 1-877-438-5346
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CHEMICALS
Kill Bugs but Can Make People Sick
TOXIC
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HOME D ECORAT I N G
Roughing It
For a bit of rustic wabi-sabi, let a natural, unfinished piece of wood serve a function in your house. Take a walk around your yard and see if you can spy a branch with a nice arch to it. For an au naturel light fixture, attach the branch to the wall, then drape the cord of a hanging fixture around it artfully, allowing the fixture itself to dangle from the section of branch that arches out from the wall. Plug in the fixture, and ta-da! Another idea: Create a curtain rod from a tree branch. Measure your window for width, and then look for a branch with a diameter of about 1 inches that will lie relatively flat. You can always trim a too-long branch. Then, snip off extra twigs so that the curtain has room to maneuver, and remove any leaves. For an opaque finish, pick off any loose bark and sand down rough spots. Then paint the branch. For an earthy look, just skip the sanding step before painting. To hang, use basic curtain rod brackets to secure the branch to the wall.
Kills and Repels Bugs

All Ingredients are on the FDA Generally Recognized as Safe List
What do you use to kill bugs in your home?
Artists Kimi Weart (printablepress.com) and Paul Galloway turned a branch into a light fixture in their Brooklyn, New York, home. PHOTO BY TREVOR TONDRO
ABOVE: If you decide to make this curtain rod, embrace the imperfections that make natural home accents special. LEFT: Julie from the blog Less-Than-Perfect Life of Bliss (lessthanperfectlifeofbliss. blogspot.com) made a gorgeous curtain rod for her daughters room using a branch from her yard. PHOTOS COURTESY LESS
THANPEFECT LIFE OF BLISS, LESSTHAN PERFECTLIFEOFBLISS.BLOGSPOT.COM
1.888.659.3217
visit orangeguard.com for your local retailer
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HOME S AFER SPACE S
25
Strategies for Eliminating Plastic from Your Life
Plastics are ubiquitous, yet their negative health effects are well-documented. Use these tips to reduce the plastic in your home and life.
PLASTICS: THEYRE EVERYWHERE and in most everything from electronics and automobiles to food containers. In fact, the average American generates between 88 and 122 pounds of plastic waste at home each year. Plastics contain endocrinedisrupting chemicals that interfere with the balance of hormones in the body, and researchers have found that most plasticseven those labeled BPA-freecan leach these chemicals into food. A study by the Endocrine Society found that even low exposure to endocrine-disrupting chemicals can cause significant adverse health effects, including cardiovascular disease, obesity, cancer and infertility. Plastics are also made from petroleum (a non-renewable resource) and can be difficult to recycle. Use the strategies that follow to help keep your familyand the planet healthier by cutting back on your use of plastics.
AROUND THE HOUSE

BUY GOODS MADE OF NATURAL FIBERS : Engineered fabrics such
as polyester, nylon and vinyl are all made of plastic. Clothing, accessories and bedding are frequently made of engineered plastics. Avoid polyester blends for clothing and bedroom linens, opting instead for items made of organic cotton and wool.
CHOOSE A SMARTER SHOWER CURTAIN : Many shower curtains are made of vinyl, a synthetic material that releases compounds into the air in a process known as offgassing. Offgassing is particularly problematic in small, poorly ventilated bathrooms, where chemicals can be concentrated. Opt for natural curtains that arent chemically treated, such as the organic hemp shower curtain available from Rawganique (rawganique.com) or a flax-based linen shower curtain from Gaiam (gaiam.com).
Plastic is particularly problematic in contact with food. Opt for glass and ceramic in the kitchen.
CHOOSE NATURAL FLOORING : Carpet and vinyl flooring contain the carcinogen polyvinyl chloride (PVC) and release volatile organic compoundsincluding formaldehyde from glues, fabric treatments, stains and varnishesinto the air, according to the Centers for Disease Control and Prevention. Use low-emission alternatives including bamboo, cork, linoleum, ceramic tiles or hardwood. BUILD A BETTER BATHROOM : Bathroom products generate large amounts of plastic waste. One option is to make your own personal-care products and store them in glass or tin containers. Try whipping up your own toothpaste, lotions and soaps, for example. (Find recipes at motherearthliving.com/nontoxicbeauty.) Alternatively, buy products with little or no packaging. Minimally packaged bar soap can sub for liquid hand soap, body wash, and even shampoo and shaving cream. Mountain Sky Soaps (mountainskysoap.com) sells bar soap in paper packaging, including bars of shaving soap and shampoo soap. >>
Produce Without the Plastic

Get tips for storing fruits and vegetables without plastic from the Berkeley Ecology Centers handy fact sheet: ecologycenter.org/wp-content/ uploads/2012/05/eliminate-plastic.pdf.
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HOME SAFER SPACES
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or a formaldehyde-based resin. Instead, store food in ceramic, glass or stainless-steel containers. Plastic lids dont leach toxins into food if the product doesnt come in contact with the lid.
CHOOSE LOCAL AND HOMEGROWN : Farm- and garden-grown produce is rarely, if ever, packaged in plastic. Whenever possible, skip the grocery store produce and opt instead for food available via your own yard, a farmers market or a local communitysupported agriculture (CSA) subscription.
AT T H E G R O C E R Y S T O R E
BUY IN BULK : You can avoid packaging by purchasing beans,
You can reduce plastic food packaging and realize significant savings by shopping from your grocery stores bulk bins.
grains, nuts, cereals, pastas, spices and even personal-care products from bulk bins. Bring your own reusable cloth bags and jars. When purchasing packaged foods, opt for larger portions. Small food packages typically have more plastic packaging per serving. Avoid individually wrapped foods such as cheese, juice and yogurt. Instead, use your own reusable containers to carry smaller portions with you on the go.
SKIP PLAS T IC FOOD PACKAGING : Many foods such as juice, nut butters, butter, sauces, spreads and eggs are available in containers made of glass, metal or cardboard. If you must buy food in plastic packaging, avoid plastics with the resin code #3 (polyvinyl chloride), #6 (polystyrene) or #7 (other) in a triangle on the bottom of the package, as they pose a greater known health risk and are difficult to recycle. SHOP FROM T HE DELI COUN T ER : Meat and cheese products are typically sold in plastic, and thus the deli counter is one of the only ways to avoid it completely. Bring your own containers, or ask the butcher to wrap food in parchment paper. AVOID CANNED FOODS : Food cans often contain a lining made of BPA (see What Does BPA-Free Really Mean? on page 27). A study in The Journal of the American Medical Association finds that eating canned foods dramatically increases BPA exposure. Aseptic containers (those cardboard boxes milk and juice are sometimes packaged in) are lined with polyethylene and not recyclable in all areas, so these arent an ideal substitute. Whenever possible, make soup and beans from scratch or buy them in glass bottles or cans that indicate a
USE REFILLABLE PRODUC T S : Reusing is even better than recycling. Instead of plastic disposables, choose refillable/reusable versions of toner cartridges, pens, lighters, toothbrushes, razors and the like to reduce waste. AVOID LI Q UID LAUNDRY SOAP IN PLAS T IC BOTT LES : Use powdered laundry detergent packaged in paper boxes or make your own soap using washing soda and grated bar soap. (Find a recipe at motherearthliving.com/laundry-detergent.)
I N T H E K I TC H E N
OP T FOR NONPLAS T IC FOOD - S TORAGE CON TAINERS : Although
lightweight and convenient, plastic food containers contain chemicals that easily migrate into food. Giving up plastic containers is a great place to start your plastic-purging campaign. Ceramic and glass containers work well at home, and metal containers are great on the go.
DRINK TAP WAT ER : Bottled water is costly, less regulated for quality than tap water, and produces waste. The average person uses 167 plastic water bottles annually, and recycles only 38. At home, drink tap waterif you are concerned about contaminants, install an on-faucet or whole-house filter. (To learn more about your water quality, visit water.epa.gov/drink/local.) When youre on the go, take stainless-steel water bottles. Aluminum water bottles can be lined with an epoxy-resin lining containing bisphenol-A (BPA); avoid bottles with a golden yellow coating inside. AVOID PLAS T IC WRAP AND WA X PAPER : Plastic wrap is difficult to recycle and may contain PVC, a known human carcinogen. Most wax paper is coated in paraffin wax from a petroleum base
Get Inspired
Enjoy the inspirational story of how Beth Terry dared to break the plastic habit in her book PlasticFree: How I Kicked the Plastic Habit and You Can Too, available at motherearthliving.com/shopping.
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BPA-free lining such as those from Eden Foods (edenfoods.com). Some companies that market BPA-free cans dont disclose what is used as an alternative. Eden Foods uses oleoresin, a natural mixture of oil and resin, instead of BPA. Opting for fresh fruits and vegetables can circumvent this particular problem as well.
CARRY COTTON OR SECONDHAND REUSABLE BAGS WI T H YOU :
HOME SAFER SPACES
What Does BPA-Free Really Mean?

Bisphenol-A (BPA) is a chemical additive in hard plastics and is widely used in water bottles, baby bottles, dental fillings, DVDs, linings in food cans and other household goods. The safety of BPA is under scrutiny because it acts as an endocrine disruptor and has been linked with reproductive disorders, heart disease, asthma, breast cancer and memory problems. Unfortunately, BPA is not the only chemical of concern in plastics; BPA-free isnt synonymous with safe. Studies show that most plastics, even those labeled BPA-free, leach endocrine -disrupting chemicals. The best way to avoid such chemicals is to keep plastic from coming into contact with food and beverages. The good news is that studies show avoiding exposure to BPA in food can cause levels in the body to drop within just a few days.
Store shopping bags in your trunk, or keep folding bags in a handbag or backpack for impromptu shopping trips. Most reusable shopping bags sold at retail stores are made of nonwoven polypropylene, which is not washable and may contain high levels of lead. Use natural fiber or secondhand bags.
BUY PLAS T IC - FREE PRODUCE : Use reusable cloth bags for produce (we offer reusable produce bags at motherearthliving.com/ shopping), and look for produce not packaged in plastic.
OUT AND ABOUT

BRING REUSABLE CON TAINERS TO RES TAURAN T S : Avoid dis-
posable packaging by storing leftovers and even carryout food (if the restaurant will allow it) in your own containers. Clamshell containers are particularly concerning as they may contain polystyrene or PVC, while unbleached boxes are a cleaner and greener option. Ask for no cutlery or condiments if you can do without.
CARRY YOUR OWN CU T LERY: Plastic utensils often contain polystyrene and can leach styrene, a possible human carcinogen, into food. Use bamboo or metal silverware whenever possible. (See Plastic-Less Products on page 28 for suggestions.) BRING A CUP: Plastic cups are often made of polystyrene. If you frequently stop for a coffee while on the run, keep a reusable coffee mug in the carmost baristas will gladly fill a reusable cup for you. If youre a smoothie fan, keep a 20-ounce thermos in the trunk for your favorite blend. SKIP T HE S T RAW: When out at a restaurant, you can cut back a bit on plastic consumption by skipping the straw. Have kids who love straws in their beverages? Use a reusable metal or glass straw. (See Plastic-Less Products on page 28.)
it from a hardware store, community center or friend. Most such items contain plastics, and buying an item you rarely use increases production.
S TAR T PLAN T S FROM SEED : Most seedlings from nurseries come in plastic trays. Peat containers arent a green alternative because peat removal is harmful to ecosystems. Instead, grow garden plants from seed at home. If you do purchase plants from a nursery, ask if they will reuse plastic plant pots if returned to them. CHOOSE NAT URAL DIAPERS : Disposable diapers commonly contain a polyethylene film, polyester foam, polyurethane or other synthetic materials. Either use cloth diapers or carefully select disposables with a lower plastic content. Seventh Generation (seventhgeneration.com) makes diapers that are filled with unbleached wood pulp. Naty by Nature Babycare (naty.com) diapers are made with GMO-free corn and are partially biodegradable. The Honest Company (honest.com) offers disposable diapers free of chlorine processing, latex, phthalates, PVC and petrochemical additives, delivered via subscription service. RESPONSIBLY DISPOSE OF ELEC T RONICS : Its impossible to avoid plastics in electronics, one of the largest uses of the material. Instead, donate or sell reusable electronics, or make sure your old electronics are properly recycled. Many electronics recyclers do not responsibly recycle products, so use an e-Stewards certified recycler (e-stewards.org/find-a-recycler) when possible.
T H I S A N D T H AT
CHOOSE NAT URAL GUM ALT ERNAT IVES : Who knew? Most
chewing gum is made out of a plastic called polyvinyl acetate, manufactured using vinyl acetate, a chemical shown to cause tumors in lab rats. Instead of gum, chew on ginger chews, fennel seeds or mint leaves for fresh breath.
REN T OR BORROW: If you need a tool, appliance or piece of equipment for a short time, consider renting or borrowing
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Come and enjoy our 300 scenic acres in the mountains of western North Carolina. In every season, learn real cooking, gardening & homesteading, crafts, music, and writing. Engaging hands and hearts since 1925.
JOHN C. CAMPBELL FOLK SCHOOL
folkschool.org
BRASSTOWN
HOME SAFER SPACES
Plastic-Less Products
Whether you are grabbing takeout while working late or packing a picnic, these products can help nix plastic in your day-to-day life. Check out our five favorite on-the -go gadgets.
1-800-FOLK-SCH
NORTH CAROLINA
THE P E R F E C T F IT
The 3-tier, stainless-steel tiffin set from To-Go Ware has a self-latching top container that allows you to take one or all three tiers. $25; to-goware.com

Focusing on the use of salvaged and reclaimed materials, Mother Earth Living Editor-in-Chief Jessica Kellner delivers an inspirational volume packed with case studies of innovative building projects. Item #5298 | $24.95
TA K E O U T T OO L K IT
Bamboo is both lightweight and durable, making this bamboo utensil set from To-Go Ware, complete with flatware and chopsticks, great for meals on the go. $13; to-goware.com
Order today!
Call (800) 456-6018 or visit www.MotherEarthLiving.com/Shopping
FR E S H W ATE R
The Klean Kanteen stainless-steel bottle is made of food-grade steel, contains no liner inside and is easy to clean. $19; kleankanteen.com
GR OC E RY G UI D E
Ideal for grains and produce, muslin produce bags from Simple Ecology are made from unbleached organic cotton and are machine washable. 6 for $30; simpleecology.com
S I L V E R S I PS
The CocoStraw stainlesssteel straw with cleaning brush can be used for sipping delicious drinks for years. 4 for $11; rawnori.com
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HOME B A SI C S
Salt of the Earth

Discover 11 ways to use salt for everyday projects around your home.
SALT IS A HOUSEHOLD STAPLE that offers many uses beyond flavoring and preserving food. You may already know that salt is a natural abrasive, which makes it good for scrubbing hard-to-clean surfaces, but did you know it can also soak up stains, treat canker sores and brighten laundry? Check out these and other uses for salt below.
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EASY CLEANUP. Remove cakedon food from pots and pans by soaking 3 tablespoons of salt in enough water to cover the crusted-on food. After a thorough soak, the food should scrape off easily.
TREAT FRESH STAINS. Soak up coffee, red wine or other fresh stains from your carpet by pouring an ample amount of salt on the spot. After the stain and salt have dried, vacuum them up. CLEAN YOUR TEETH. When combined with baking soda, salt makes a good dentifrice for cleaning teeth and gums. Mix three parts baking soda with one part salt. Add a few drops of food-grade peppermint or cinnamon oil if you wish. Dip your toothbrush in the mixture and brush as normal. WHIP UP A NATURAL E X FOLIANT. Mix a pinch of salt with olive oil in your palm to create a natural exfoliant for your body. (Note: Because salt is abrasive, dont use it on your face and do not use daily.)
MAKE A NATURAL OVEN CLEANER. Cleaning the oven is one of the most arduous household tasks. To save yourself hours of backbreaking work, try using salt. First, make sure the oven is completely cool. Next, wipe the bottom of the oven with a damp cloth. Then pour a generous amount of salt on the bottom of the oven and let it sit for 10 minutes. Wipe away whatever comes off easily with a damp cloth, then either scrape the remaining gunk with a scraping tool or repeat the process to loosen more baked-on food. TREAT A SORE THROAT. A common sore throat treatment, gargling with salt water can reduce swelling and relieve discomfort from a sore throat by drawing out some of the water from inflamed tissues and cleansing the throat. Although a salt water gargle wont cure your sore throat, it can help relieve symptoms. HEAL WITH SALT. Because salt is a natural disinfectant with antiinflammatory properties, rinsing with salt water can help treat canker sores, mouth ulcers and other mouth wounds. A salt-water mouthwash is also a good treatment for post-surgical tooth removal. Because long-term use of salt rinses can erode teeth, dont use a salt-water rinse for more than two to three weeks.
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SET AND REVIVE COLOR IN THE WASH. Hard water can cause brightly colored clothing to appear dull after washing. To keep colors vibrant, add salt to the wash. Salt sets colors, which is useful for both preventing colors from fading and sealing them so they dont bleed in the wash. Add 1 2 cup salt to the laundry cycle when washing colors. MAKE A SIMPLE SCRUBBER. Avoid chlorine-based harsh scrubbers by making your own one-ingredient abrasive cleaner. Just wipe the countertop, bathtub or other dirty surface with hot water, pour on salt, wait a few minutes, then scrub with a rag, sponge or brush. (Note: Be sure to spot test in an unobtrusive place before trying this for the first time.)
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PUT OUT A GREASE FIRE. While water will feed the flames of a grease fire, salt will absorb the grease and help smother the fire, depriving it of the oxygen it needs to burn. Be sure to dousenot sprinklethe fire with salt.
SHELL NUTS EASILY. Soak walnuts and pecans in salt water for a few hours to make them easier to shell. SUSAN MELGREN
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From beginning to end support all the way through.

When it comes to healthy digestion, sometimes one approach isnt enough. Thats why Dual-Action Enzyme Probiotic Complex gives you the best of both worlds enzymes and probiotics all in one formula. Enzyme Probiotic Complex contains 9 active, naturally-based enzymes that break food down into absorbable nutrients for energy and cell growth.* It also contains 2 billion bio-active probiotics^ that promote your natural digestive process and support immune health.* And, since Enzyme Probiotic Complex works on fats, carbohydrates and proteins... you can be confident that youre getting complete digestive support from just one convenient complex. So for support from top to bottom discover Enzyme Probiotic Complex.
Available at health, natural food and vitamin specialty stores.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ^At Time of Manufacture. 2014 American Health, Inc. | 14-AH-1044
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HEALTH BASICS
13 Proven Reasons to Love (and Take) Probiotics

There are many reasons we should stock up on these friendly bacteriafrom digestive health to neurological well-being and much, much more.
BY M I C H E L L E S C H O F F R O CO O K I N O U R G E RM - OBS E SS E D WOR L D, we often perceive bacteria as the enemyand we have the antibacterial soaps, hand wipes and cleaning products to prove it. Although some bacteria may be harmful or even deadly, we couldnt live without the good bacteria that hitchhike their way through the world in our bodies. These hitchhikers, known as probiotics, are the friendly bacteria found in fermented foods such as yogurt and sauerkraut. Most well-known for promoting good digestion, probiotics are proving beneficial to our health in more ways than one. From reducing allergy-related symptoms to decreasing the precursors of brain diseases, exciting new research shows that probiotics may help a lot more than just bowel health.
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HEALTH BASICS
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Fermented foods such as kimchi, sauerkraut and miso are good sources of probiotics.
The Pros of Probiotics

Of the many strains of probiotic bacteria, those showing the most promise include Lactobacillus strains such as acidophilus, brevis, casei, plantarum, reuteri and rhamnosus, along with Bifidobacteria lactis and bifiform. These names may sound like a foreign language, but most can be found easily in fermented foods and supplements. (See Shopping Tips below.) Here are 13 ways probiotics may help boost health.
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ASSIS T WI T H WEIGH T LOSS. Many strains of probiotics may be beneficial to weight-loss efforts, but the Lactobacillus strains are particularly valuable. They have been found to stabilize blood sugar levels, which may result in reduced cravings and less fat-storage hormones. Probiotics even show promise in the prevention and treatment of obesity and metabolic disorders, according to the journal Internal and Emergency Medicine.
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T REAT INFEC T IONS. Probiotics can be used to prevent or treat upper respiratory tract and ear infections, according to research published in the Journal of Applied Microbiology. The research discovered that probiotics compete with harmful disease-causing microbes for nutrients, space and even attachment to their human hosts. As a result, the probiotics can thrive at the expense of the infectious microbes.
IMPROVE SYMP TOMS OF DEPRESSION. Researchers in Hungary noted that recent studies have shown a frequent association between depression and gastrointestinal inflammation (and other diseases related to inflammation). Studies have shown that treating gastrointestinal inflammation with probiotics, along with vitamins B and D and omega-3 fatty acids, may help reduce depressive symptoms.
REDUCE SINUSI T IS AND NASAL CONGESTION linked to allergies. The probiotic L. casei may exert an anti-allergic effect by delaying the onset of allergic symptoms, according to scientists at the Osaka University School of Medicine. FIGH T T HE HERPES VIRUS. Scientists at Sapienza University in Rome found the probiotic L. brevis shows significant antiviral activity against the herpes simplex type 2 virus. They published their findings in the journal Anaerobe.
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T REAT ULCERS AND GAS T RI T IS. The bacterium Helicobacter pylori has been linked with ulcers and gastritis, which is an inflammation, irritation or erosion of the stomach lining. Russian researchers found that adding the probiotic bifiform improved the efficacy of a standard anti-Helicobacter therapy and is therefore a promising treatment for these illnesses. In their research, probiotics also demonstrated antibacterial action and enhanced the bodys own immune response against H. pylori.
IMPROVE ENERGY AND SUGAR ME TABOLISM. Exciting new research published in the journal Gut Microbes found that probiotics may help improve the energy balance of the body while also improving its ability to use glucose (sugar) for energy. Because the use of glucose for energy is impaired in patients with diabetes, this research shows probiotics may have promise as a possible treatment for the disease.
REDUCE INFLAMMAT ION. The Gut Microbes study also found that probiotics can help reduce inflammation. Because many diseases such as diabetes, cancer, heart disease and arthritis have been linked to chronic inflammation, probiotics may offer protection against these serious conditions.
Shopping Tips

Choose supplements with labels designating the full probiotic name: genus, species and strain. Choose no-sugar-added yogurt that says live culture on the label. These yogurts may contain a few strains of probiotics.
Choose unpasteurized, unheated fermented foods such as miso, sauerkraut and kimchi. Heating can damage or destroy probiotics. Visit probioticmiracle.com to learn more about probiotics.

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T REAT CELIAC DISEASE. Celiac disease is a misdirected immune response triggered by gluten. The probiotic L. casei can be helpful in restoring normal microbe balance and intestinal lining structure in mice, according to Scandinavian studies. Their preliminary research may offer hope to celiac sufferers if results are similar in humans.
Susan Bels inger
zark Folk Centers Heritage Herb Garden is a destination for herbal education. Join us at these events for fun and informative introductions to herbs.
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IMPROVE SYMP TOMS OF COLI T IS. Colitis is inflammation of the large intestine. Scientists at the University of British Columbia, Canada, indicate that probiotics along with antibiotic drugs are an effective treatment of recurrent diarrhea linked to colitis associated with infection by the bacterium Clostridium difficile.
Artemisia Herb of the Year 2014
IMPROVE JOIN T FUNC T ION. In a study of 30 rheumatoid arthritis sufferers, published in the Medical Science Monitor, scientists at the University of Western Ontario, Canada, noted joint function improvement in those who took L. rhamnosus and L. reuteri compared with those given placebos. IMPROVE BREAS T MILK NU T RI T ION. Researchers at Finlands University of Turku found that nursing women who supplemented with L. rhamnosus and B. lactis produced breast milk of higher nutritional quality than women in the control group who received a placebo. T REAT NEUROLOGICAL DISEASE. Free radical damage has been linked to brain and nerve diseases. L. plantarum was shown to reduce chemicals linked with free radical damage the same chemicals that are elevated in many brain and nerve disordersby 37 percent, according to researchers in Europe.
May 3, National Herb Day

Garden Glor y Days
May 13-16 and May 20-23

Enjoy an herbal workshop daily along with garden tours beginning at 11 a.m. (with general admission to the Craft Village).
Herb Har vest Supper
October 2
Enjoy the foods and folkways of the British Isles in an educational setting. The reception is hosted by the Herb Society of Americas Ozark Unit members who also research and plan the menu. Reservations are required.
Herb Har vest Festival
October 3 - 4
The herbal traditions of the British Isles and the Ozark Mountains will be the focus of the 2014 annual event which will feature nationally known and regional herbalists.
MICHELLE SCHOFFRO COOK, Ph.D., is the international best-selling author of 60 Seconds to Slim and Weekend Wonder Detox, as well as the upcoming book on the benefits of probiotics, The Probiotic Miracle. Visit drmichellecook.com to learn more about her work.
Cabin Reservations: 800-264-3655 Info: 870-269-3851 OzarkFolkCenter.com
HEALTH NATURAL REMEDIES
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Embarrassed to Ask? Natural Remedies for Your Personal Ailments

Do you suffer from personal ailments youre too uncomfortable to ask about? Learn how to treat embarrassing conditions from bad breath and warts to hair loss and bladder infections.
LET S FAC E IT. There are a lot of things that can go wrong with our bodies that are, quite frankly, embarrassing to talk about with others. Especially when youre going out of your way to look for natural, home remedies instead of simpler-to-find over-the-counter solutions. Dont worry, though; weve got you coveredfrom warts and bad breath to hair loss and diarrhea, read on to learn how to naturally treat some of lifes most embarrassing conditions. We always recommend discussing new remedies with your health-care provider before implementing them. Include a full list of any medications and supplements or other remedies you are currently using, as there may be potential interactions between them.
B A N I S H B A D B R E AT H
Weve all caught ourselves with bad breath at the most inopportune time. Bad breath is embarrassing, but it can be avoided with proper oral care. If you are a longtime sufferer, evaluate what youre eating. Foods rich in vitamin C may help prevent gum disease and gingivitistwo well-known causes of bad breath. Snack on berries, citrus fruits and melons to create an inhospitable environment for bacteria growth. Bad breath is also caused by sugar-thriving bacteria, so you might benefit from antibacterial herbs more than candy mints. Time-tested herbal breath fresheners include parsley, anise, coriander, spearmint, cloves and, of course, mint. To make your own herbal mouthwash using any of these herbs, take several ounces of fresh or dried herbs, place them in a wide-mouthed jar with a lid, and fill the jar with vodka. Steep for a few days, then strain.
B E AT Y E A S T I N F E C T I O N S
Our bodies play host to a number of fungi. Under normal circumstances, the good bacteria living in our bodies help keep these fungi under control. But change the pH balance of the body and these fungi can grow unchecked. Yeast infections are a manifestation of this problem. By far the most common manifestation, a vaginal yeast infection can cause burning, itching and soreness along with a thick, sticky discharge. Yeast grows best in warm, moist conditions with little oxygen. Always dry the vaginal area after bathing or showering and wear cotton underwear and loose clothes to keep the area dry. You should also avoid heavily scented feminine products as they can irritate the vagina and upset the pH balance. Yeast infections can be sexually transmitted, so avoid intercourse until the yeast infection clears up as it can get passed back and forth. (Yes, men can get yeast infections, too!) The fungus that causes vaginal yeast infections feeds on sugar and yeast. Avoid foods containing these substances (especially alcohol) during the initial phase of treatment. Instead, consume foods known to support detoxification such as onions, spirulina and wheatgrass. Oregano oil and garlic are two antiviral herbs that may help your body fight off a yeast infection. Take 100 to 150 mg of oregano oil three to four times daily or 300 to 600
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mg of garlic twice daily. Garlic can thin the blood, so avoid it if you take bloodthinning medications or if youve recently had or will have surgery. It may also not be recommended for those with thyroid problems or ulcers. For topical skin-related yeast infections, turn to tea tree oil, a natural antibacterial and antiviral. Undiluted, the oil can cause burning and irritation, so first mix 5 to 15 drops with water for direct application, then rinse the area. You should also pump up on probiotics, as these good bacteria can restore balance to the body and fight excessive growth of yeast infection-causing fungi. Probiotics can be taken as a supplement or found in a number of foods, such as yogurt, kimchi, kefir and sauerkraut. Read more about probiotics on page 31.
WA R D O F F WA R T S
Unsightly and occasionally painful, warts can be one of the trickiest ailments to treat. Warts result from one of many strains of human papillomavirus (HPV); they can spread through direct contact and indirectly via items used by someone with the virus. Children, whose immune systems are still developing, typically experience more warts than adults, but any age group is susceptible. Given enough time, most warts will disappear without treatment, but the waiting period can be long. Only 25 percent of warts disappear within three to six months, while 65 percent of warts can take up to two years to vanish. The best way to dispel them is with antiviral, immune-boosting remedies. Garlic oil and tea tree oil both have antiviral properties. Apply one drop of either oil to the affected area twice a day for four weeks and cover with a bandage. Tea tree oil is powerful stuff, so unless youre using it on the bottom of your feet (where skin is thicker), dilute with water or oil, or apply with a cotton ball. You can also take olive leaf, which has antiviral properties (take 500 mg twice daily), or vitamin E, a natural immune- and skin-booster (take 400 IU daily).
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HEALTH NATURAL REMEDIES
&
To combat digestive distress, try juices and tea made with ginger.
B AT T L E B L A D D E R I N F E C T I O N S
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Although men also suffer from urinary tract infections, 90 percent of those affected are womenand the symptoms are no walk in the park. When the bladder gets infected, its lining becomes inflamed, creating the feeling of an urgent and constant need to pee. Urination is accompanied by pain and burning, and often the bladder doesnt completely empty, so the person feels an increased urge to urinate. E. coli bacteria are the most common cause of bladder infections, and they can get there a number of ways. Using certain forms of birth control, such as spermicides or an improperly fitted diaphragm, can increase the risk of contracting a bladder infection, as well as taking antibiotics. Women with bladder infections often are prescribed antibiotics, but because antibiotics kill off both good and bad bacteria in the body, they can inhibit the bodys natural means of staving off infection. You may be able to bypass antibiotics with alternative bladder infection treatments, particularly in prevention. Cranberry juice is a well-known home remedy for bladder infections. Studies have shown unsweetened cranberry juice to prevent bacteria from latching onto bladder walls and starting an infection. Drink at least 3 ounces daily or take 400 to 500 mg of cranberry extract twice daily to prevent a bladder infection. If
you already have an infection, drink two to three glasses of unsweetened juice a day. (If you have an aspirin allergy, avoid large quantities of cranberry juice. Be cautious with cranberry juice or supplements if you are taking warfarin, also known as Coumadin, as the cranberry juice or supplements may increase how long the warfarin is in your body.) To enhance immune function and fight off an existing infection, try vitamin C. This vitamin acidifies urine and inhibits the growth of bacteria in much the same way as cranberry juice. Take 500 to 1,000 mg one to two times daily. Oregano oil also has antibacterial and antiviral properties that may help fight infection. Boost immune function by also taking it in capsule form, 100 to 150 mg three to four times daily. Dont use oregano oil if youre pregnant or nursing or if youre taking blood thinners. If youre taking antibiotics for a bladder infection, you can reduce your chance of a repeat infection by supplementing your diet with probiotic-rich foods to prevent harmful bacteria from growing.
D I S CO U R A G E D I A R R H E A
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Another unglamorous topic, diarrhea can be the result of the digestive system trying to expel a toxin or a reaction to a food the body has trouble digesting. Unfortunately, this can leave us feeling rather, well, poopy. While it may be tempting to take over-the-counter
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medication, suppressing our bodies natural elimination system forces it to find another way to remove the toxin. Often, letting our bodies work naturally is the best and fastest way to recovery. Symptoms usually run their course over a day or two. During that time, avoid hard-to-digest foods to help your system flush the toxin faster. Try liquid food such as broth and watered-down fruit and vegetable juices; easy-to-digest rice, noodles, soda crackers and cooked low-fiber vegetables; and apples, bananas, carrots and potatoes, all of which contain pectin, a gentle binding agent. Avoid dairy products as these are harder on the intestines. Likewise, avoid sugar, which can increase diarrhea, and high-fiber foods. Ginger is beneficial for almost all digestive issues, including diarrhea, and it can calm inflammation in the intestines. Drink a cup of ginger tea, take up to 500 mg in capsule form or take 2 mL of tincture every two hours. Dont exceed 4,000 mg per day. Studies have found probiotics effective at providing diarrhea relief, especially when diarrhea is antibiotic-related. Probiotics also protect intestinal cells from E. coli and prevent the bacteria from invading the body.
H A LT H A I R L O S S
More than half of men and women in the U.S. experience rapid hair loss, generally by the time they hit their 50s. It can result from a number of factors, including circulation, stress, hormonal changes, nutrition andmost potent and toughest to combatgenetics. If you start to notice thinning or receding hair, chances are youre seeing the first signs of genetic pattern baldness.
Natural treatments for hair loss often combine a variety of approaches that support and enhance each other. Prevention is the best treatment once hair follicles die, its impossible to revive them. Saw palmetto, pygeum, horsetail, corn silk and licorice are among the herbs naturopathic physicians use to slow down hormonal effects. Saw palmetto is one of the most historically prescribed herbs for hair loss. Constituents in the herb disrupt the formation of dihydrotestosterone (DHT) from testosterone, a likely contributor to male pattern baldness. Historically this herb was used to treat hair loss in both men and women, but recent research suggests it may only be effective for men with mild to moderate baldness. Take 320 to 400 mg daily of an 85 percent liposterolic extract. Vitamins, minerals and amino acids are also a critical part of having healthy hair and keeping it. Try the essential fatty acid gamma-linolenic acid (GLA) in the form of black currant oil or evening primrose oil (500 mg twice a day), or B vitaminsspecifically biotin and B6 (2,000 to 3,000 mcg daily). Certain foods may exacerbate hair loss. Saturated fats, for example, are proinflammatory, so bypass the burgers and fries. For some people, allergies to dairy or animal products cause inflammation and hair loss. And megadoses of vitamin A (as well as drugs derived from vitamin A, such as those for acne) also can be problematic. Eat varied, wellrounded meals made from basic foods and include plenty of whole grains, vegetables and quality proteins such as beans, nuts, fish and lean poultry.
R E SO U R C E S
Boiron boironusa.com Yeastaway derma e dermae.com Skinbiotics Treatment Crme EuroPharma europharma usa.com Gut Soothe Forces of Nature forcesofnature usa.com Wart Control Gaia Herbs gaiaherbs.com Hair, Skin & Nail Support Natures Gate natures-gate.com Biotin Strengthening Shampoo NOW Foods nowfoods.com Cranberry Mannose + Probiotics Toms of Maine tomsofmaine.com Wicked Fresh! Mouthwash
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HEALTH IN SEAS O N
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Under the Sun

Protect your skin from damaging UV rays as well as exposure to the toxic chemicals found in most sunscreensby increasing your sunscreen smarts.
M ILLI ONS OF A M E R I C A NS depend on sunscreen. Protecting our skin from harmful ultraviolet rays is importantUV light can cause skin cancer and prematurely age the skin. Yet, beyond the knowledge that sunscreens can prevent sunburns, for many years little has been known about their safety and efficacy. As researchers have looked at sunscreens more closely, some concerning information has come to lightleaving many of us utterly confused about how to best protect our health. Fortunately, were beginning to understand more about which sunscreen ingredients are safe, and with a little education we can feel good about what were putting on our familys skin.
Sunscreen Shopping Tips

T H E S U N S C R E E N FA C T S
Ultimately, a little sun is good for usa complete lack of sun exposure can lead to a deficiency in vitamin D. We should all aim to absorb about 20 minutes of sun each day. Yet at the same time, we need sunscreen to protect ourselves from the potentially harmful effects of overexposure. Unfortunately, some of the most popular sunscreens on the market may not be as effective as wed like and may even be harmful. Scientific evidence shows that some sunscreens only protect against UVB radiation rather than the more harmful UVA. Whats worse, many conventional sunscreens have been found to contain potential carcinogens including oxybenzone, benzophenone and retinyl palmitate. Research shows some of these sunscreen ingredients may actually promote skin cancer growth and free radical cell production in the bodysome experts caution that exposure to these toxic ingredients may completely erode the benefits of sunscreen. Armed with this knowledge, its wise to seek out sunscreens that are safest for our skin instead of just buying whatever is cheapest at the local drugstore. To learn how to choose the best sunscreens, read Sunscreen Shopping Tips at right or visit ewg.org/2013sunscreen. Or if you wish to take matters into your own hands, you can make your own sunscreen at home using the recipe on page 39. The basic ingredients should be available at your local health-food store; all you need to do is mix it up!
GINA DEBACKER
Avoid sunscreens with vitamin Agenerally listed as retinyl palmitate or retinol on labels. It may speed up the development of cancer on skin exposed to sunlight. Avoid sunscreens that contain oxybenzone. Found in 80 percent of chemical sunscreens, oxybenzone can penetrate the skin, causing allergic skin reactions and disrupting hormones. Skip sunscreens with insect repellent. While sunscreens should be applied liberally, repellents should not. Opt for creams instead of sprays and powders, which can emit tiny particles that may not be safe to breathe in. Beware of sunscreens with SPFs higher than 50. Many researchers suspect SPFs higher than 50 do not provide additional protection, creating a false sense of security. Look for mineral-based natural sunscreen with zinc and titanium dioxide listed as active ingre dients, usually in the form of nanoparticles. The Environmental Working Group favors these two ingredients for their superior UVA protection while no ingredient is completely effective or without hazard, these ingredients have shown less than .01 percent or no skin penetration and are stable in the presence of sunlight.
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Sunscreen Savvy
Try these editor-recommended products, which are also recommended in the Environmental Working Groups 2013 Sunscreen Guide.
HEALTH IN SEAS O N
S U N N Y FA C E S
A little goes a long way with this Sunny Face Natural Sunscreen, SPF 30, from Goddess Garden Organics, made with nourishing aloe and sunflower oil. $18, goddessgarden.com
L AV E N D E R BADGER
Lightly scented with organic lavender, this Broad Spectrum Sunscreen Cream, SPF 30, from Badger is super moisturizing and safe. $16, badgerbalm.com
Make Your Own Sunscreen

Although its somewhat waterproof, this sunscreen should be reapplied after sweating or swimming. To tailor this sunscreen to your needs, make simple adjustments: For example, you can add more beeswax to make it thicker, or less to make it smoother. This recipe has an SPF of about 20; add more zinc oxide to increase the SPF. Make sure not to inhale the zinc oxide (you might consider wearing a mask when making this product). Dont use citrus essential oils, as some can increase UV damage. 2 cup almond oil or olive oil 4 cup coconut oil (natural SPF 4) 1 4 cup beeswax 1 teaspoon vitamin E oil, optional 2 tablespoons shea butter (natural SPF 4 to 5), optional 2 tablespoons zinc oxide powder (choose a non-nano version, which wont be absorbed into the skin) 15 drops essential oil for fragrance, optional (for example, coconut extract, vanilla extract or lavender essential oil; dont use citrus oils)
1 1
CO CO N U T C R E A M
Indulge in the subtle scent and healing benefits of coconut with the Broad Spectrum Sunscreen, SPF 30, from True Natural. $20, truenatural.com
K I S S YO U R K I D S
Protect the little ones in your family with the gentle, water-resistant Obsessively Natural Kids Natural Mineral Sunscreen, SPF 30, from Kiss My Face. $15, kissmyface.com
1. Combine all ingredients except zinc oxide and optional essential oil in a pint-sized (or
larger) glass jar. I have a Mason jar I keep just for making lotions.
2. Heat a couple inches of water in a saucepan over medium heat. 3. Loosely put the lid on the Mason jar and place it in the saucepan with water. As the
water heats, the ingredients in the jar will melt. Shake or stir occasionally to incorporate.
4. When ingredients are completely melted, add zinc oxide, stirring well. 5. Remove from heat and mix in essential oil. Pour mixture into whatever jar or tin you
will use for storage. Pint-size Mason jars are great for this. This mixture is thick, so it will not pump well in a lotion pump. Stir a few times as it cools to make sure zinc oxide is well-incorporated. 6. To use: Apply as you would regular sunscreen. Store it in a cool, dry place or in the refrigerator, and use within six months.
DOLPHIN SWIM
Use this Mineral Sunscreen, SPF 32, from Dolphin Organics for everyday use. Its easy to apply and fragrance-free. $20, dolphinorganics.com
S P E E DY V E R S I O N : Get a bottle of your favorite lotion that doesnt contain citrus oils,
add a couple of tablespoons of zinc oxide, mix well and use as sunscreen. Recipe courtesy Katie the Wellness Mama, wellnessmama.com
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Our products are sweet.
K nowing where we come from makes us sweeter.
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When you sweeten with F lorida Crystals, you know its something good.
We grow. We harvest. We conserve. We sustain. You enjoy. Learn about our sustainability and conservation efforts that start at our farm and continue in your kitchen. Were more than Sweet, and together, we do good.
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FOOD EAT SMART
The Wonders of Coconut Oil

This powerhouse tropical fruit can improve our health in many ways from reducing inflammation to burning fat more efficiently.
BY B R U C E F I F E R I C H I N F I B E R, V ITA M I NS A ND M I N E R AL S, COCON UT S A R E incredibly nutritious. These tree nuts provide healthy meat, juice, milk and oil that have fed and nourished people around the world for thousands of years. Nearly a third of the worlds population depends on coconut to some degree. On many islands, coconut is such an important staple that it provides the majority of the food eaten there.
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FOOD EAT SMART
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In traditional medicine, coconut is used to treat health problems ranging from burns to bronchitis.

Coconut palms grow in India, Hawaii, Florida, Australia, Bermuda, Sri Lanka and parts of the Middle East, and each tree produces 30 to 75 fruits a year.

In traditional medicine around the world, coconut is used to treat a wide variety of health problems ranging from skin infections and burns to asthma, bronchitis, fever, flu and more. Coconut oil is of special interest because it possesses healing properties potentially beyond that of any other dietary oil, and is used extensively in traditional medicine among Asian and Pacific populations. Many Pacific Islanders consider coconut oil to be the cure for all illness. The coconut palm is so highly valued by them as a source of food and medicine that it is called the tree of life. Wherever the coconut palm grows, the people there have learned of its importance as an effective medicine. Only recently has modern medical science unlocked some of the secrets to coconuts healing properties.
CO CO N U T I N M O D E R N M E D I C I N E

Modern medical science is now confirming the use of coconut in treating many conditions. Published studies in medical journals show that coconut may provide a wide range of health benefits. Some of these are summarized here:

Kills viruses that cause influenza, herpes and other illnesses. Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease, cavities and other diseases.
Kills fungi and yeasts that cause candidiasis, ringworm, athletes foot, thrush, diaper rash and other infections. Expels or kills tapeworms, lice, giardia and other parasites. Boosts energy and endurance, helping enhance physical and athletic performance. Improves digestion and absorption of other nutrients including vitamins, minerals and amino acids. Helps relieve symptoms and reduce health risks associated with diabetes. Improves calcium and magnesium absorption and supports the development of strong bones and teeth. Helps relieve symptoms associated with gallbladder disease. Relieves symptoms associated with Crohns disease, ulcerative colitis and stomach ulcers. Improves digestion and bowel function. Reduces inflammation. Supports tissue healing and repair. Supports and aids immune system function. Is heart-healthy; improves cholesterol ratio, which reduces risk of heart disease. Functions as an antioxidant, helping protect the body from harmful free radicals that promote premature aging and degenerative disease. Does not deplete the bodys antioxidant reserves as other oils can do. Improves the bodys use of essential fatty acids and protects them from oxidation. Is lower in calories than all other fats. Supports thyroid function. Promotes loss of excess weight by increasing metabolic rate. Applied topically, helps form a chemical barrier on the skin to ward off infection. Reduces symptoms of psoriasis, eczema and dermatitis. Softens skin and helps relieve dryness and flaking. Prevents wrinkles, sagging skin and age spots. Promotes healthy-looking hair and complexion. Provides protection from damaging effects of ultraviolet radiation from the sun. Does not form harmful byproducts when heated to normal cooking temperature like other vegetable oils do. >>
web
To read more about the many studies regarding the health uses of coconut, including
extras those mentioned in this article, visit motherearthliving. com / coconut - research .
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Whole-Wheat Coconut Brownies
This recipe makes 16 brownies, each containing half a tablespoon of coconut oil.
FOOD EAT SMART
cup melted coconut oil 2 eggs 1 cup sugar or coconut sugar 1 teaspoon vanilla extract cup whole -wheat flour 1 3 cup cocoa powder
teaspoon baking powder teaspoon salt cup pecans, chopped 1 cup shredded or flaked coconut
Preheat oven to 350 degrees. Blend coconut oil (not hot) and eggs together. Mix in sugar and vanilla and set aside. In a separate bowl, mix together flour, cocoa, baking powder and salt. 5. Mix wet and dry ingredients together. Stir in pecans and coconut. 6. Pour batter into a greased 8-by-8-by-2-inch baking dish. Bake for 30 to 35 minutes. 7. Cool to room temperature and cut into 16 squares.
1. 2. 3. 4.

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Now a little
quinoa
goes a long way.
quinoa quin
plump raisins
zesty cinnamon
New!
NEW Kashi Organic Promise Raisin Vineyard has quinoa, which along with other delicious ingredients, s, helps make it a tasty bowl of goodness. So you can chart a course of positive eating, no matter where the day takes you.
, TM, 2014 Kashi Company

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FOOD EAT SMART
3 Ways to Benefit from Coconut Oil

Coconut oil can effectively replace a number of products in your kitchen and bathroom.
1 2 3
EAT I T. Unrefined, virgin, organic coconut oil can be used in place of many other fats. Stir some into your oatmeal. Replace the oil in a pan of brownies. Try a coconut oil pie crust. Refined coconut oil has a higher smoke point than unrefined, making it a better choice for frying. Unfortunately, some of the health benefits are then lost. USE AS A CONDI T IONING T REAT MEN T FOR YOUR HAIR. Rub the oil through your hair and let it soak in for a while before rinsing it out in the shower. USE AS A MOIS T URI Z ER FOR YOUR BODY. Coconut oil is good for your whole body, including your face and the delicate skin underneath your eyes.
get nutrition rolling.
CO CO N U T O I L I S D I F F E R E N T
BRUCE FIFE is a naturopathic doctor, the author of The Coconut Oil Miracle (Avery, 2013) and founder of the online Coconut Research Center, coconutresearchcenter.org.
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While coconut possesses many health benefits thanks to its fiber and nutritional content, its the oil that makes it a remarkable food and medicine. Once believed to be unhealthy because of its high saturated fat content, it is now known that (a) saturated fats arent necessarily problematic, and (b) the types of fatty acids in coconut oil are unique and possess many health-promoting properties. (To learn more about dietary fats, visit motherearthliving.com/healthy-fats.) What makes coconut oil different from other fats? The difference is in the fat molecule. All fats are composed of molecules called fatty acids. There are two methods of classifying fatty acids: The first is based on saturationsaturated, monounsaturated and polyunsaturated fats. Another system of classification is based on molecular size or length of the carbon chain within each fatty acid. In this system, you have shortchain fatty acids (SCFAs), medium-chain fatty acids (MCFAs) and long-chain fatty acids (LCFAs). Coconut oil is composed predominantly of MCFAs, also known as medium-chain triglycerides, as well as some SCFAs. The vast majority98 to 100 percentof fats in our diets, saturated or unsaturated, from animals or plants, are composed of LCFAs. Both the saturated and unsaturated fat found in meat, milk, eggs and plants (including most vegetable oils) are composed of LCFAs. The size of the fatty acid is important, because our bodies metabolize each fatty acid differently depending on its size. LCFAs, if not used immediately as an energy source, are stored as fat tissue in our bodies. Most of the fat cells in your body are composed of LCFAs. Coconut oil, composed primarily of MCFAs, has a different effect on the body. These fatty acids are absorbed more efficiently in our GI tracts, and are broken down and used predominantly for energy production and thus seldom end up as body fat. In essence, they produce energy, not fat. MCFAs do not negatively affect cholesterol and help protect against atherosclerosis and heart disease. There are very few good dietary sources of MCFAs. By far the best sources are coconut and palm kernel oils.
New!
FOOD HEALTH
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Food & Mood

New research into the links between diet and depression yields good advice for happier eating.
D I D YO U KNOW that how we eat can have long-term effects on how we feel? When having a bad day, its easy to turn to junk food for comfort, but the evidence suggests that we feel better when sticking to a long-term plan of healthy eating. In fact, doing so can decrease the risk of developing clinical depression. New evidence for this idea comes from a recent study published in the journal Brain, Behavior, and Immunity, which found correlations between an inflammatory diet pattern and a higher risk of depressionup to 41 percent! Its good news that dietary changes could help prevent depression because this health issue affects millions of people: one in 10 U.S. adults, according to the Centers for Disease Control and Prevention. The numbers are even higher for women. Some estimates place a womans lifetime risk for experiencing depression as high as one in five. According to this study, people benefit from eating more foods that prevent inflammation (such as olive oil), and fewer foods that cause it (such as white flour). For a complete list of these foods, see the two lists to the right.
W H Y A N A N T I - I N F L A M M AT O R Y D I E T ?
If you havent heard much yet about inflammation as a health problem, thats probably about to change (in fact, we are addressing this major health concern in our next issue). Recent research has linked chronic, low-level inflammation to a wide variety of health problems including not only depression, but also heart disease, stroke, diabetes, cancer and more. This type of inflammation is caused by our immune systems reacting to various stresses; while some inflammation helps the body fight disease, excessive inflammation can cause problems, and a poor diet contributes to the problem. Not surprisingly, theres now a growing amount of information being published about anti-inflammatory diets. Go online and you can read about it from sources as various as Dr. Weil, WebMD and the Mayo Clinic. Theres even an Anti-Inflammation Diet for Dummies book. But this isnt just another trendy diet. One reason this recent study is worthy of our attention is that its rooted in some very solid science.
Anti-Inflammatory Foods
A recent study by scientists at the Harvard School of Public Health found these foods best for warding off depression. OLIVE OIL AND WINE : Both are shown to help prevent inflammation and are associated with a healthy diet when used in moderation. For wine, its likely that both the alcohol and other compounds have a positive effect. LEAFY GREENS AND YELLOW VEGE TABLES : Not all vegetables are specifically anti-inflammatory, but these two categories are. Leafy greens include lettuce and spinach; the yellow vegetable category includes carrots, winter squash and yams. COFFEE : This study didnt break out decaf and caffeinated coffee, but previous studies suggest that its only coffee with caffeine that provides benefits.
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FOOD HEALTH

Foods that Trigger Inflammation
The same study found these foods most likely to trigger inflammation, leading to an increased risk of depression. MARGARINE : Most brands used to (and some still do) contain trans fats, which, among other serious problems, promote inflammation. REFINED GRAINS : This category includes all kinds of foods made from white flour: white bread, English muffins, bagels, rolls, muffins and biscuits; white rice and pasta; and pancakes and waffles. Nutritionists recommend whole grains as healthier options. RED MEAT: This is a major source of omega 6 fats in our diets. (Many experts recommend leaner cuts, including pastured products, as healthier options, but that was not broken down in this study.) SOF T DRINKS : Both sugar-sweetened and diet soft drinks are linked to inflammation. Other reasons to avoid sugary beverages: Theyre linked to diabetes, heart disease and obesity. Diet soft drinks may also play a role in obesity, although the research is mixed.

L O O K I N G AT T H E B I G P I C T U R E
This research is particularly valuable because, unlike many other nutritional studies, it analyzes real peoples overall eating habits rather than trying to draw conclusions from chemicals present in individual foods, says Michel Lucas, lead author of the study and a visiting scientist at the Harvard School of Public Health. The biggest mistake in nutrition is that were talking about nutrients instead of talking about food, he says. We dont eat one nutrient a day; we dont eat one food a day. Different foods correlate together. Another reason to pay attention is that this research comes out of a huge, long-running health study. Its not just a handful of people being analyzed for a few weeks; this research is based on information from more than 40,000 women over 12 years. The data comes from the Nurses Health Study, a highly respected ongoing study supported by Harvard Medical School and the Harvard School of Public Health. So is an anti-inflammatory diet where its at? Should we all start following the diet outlined by this study? Its rare that any one piece of research tells us as much as wed like to know about what to eat. The good news is that if youd like a little more context for this study, you can easily find it online: For much more about research coming out of the Nurses Health Study, visit www.channing. harvard.edu/nhs. You can also find boiled-down nutrition guidelines from the Harvard School of Public Health at hsph.harvard.edu/nutritionsource/healthyeating-plate. Altogether, theres a lot of solid advice for food choices that can increase your overall health and sense of well-being. Dont you feel better already?
MEGAN E. PHELPS

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FOOD TRY THIS
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Better than Bottled

Enjoy the fresher, naturally sweetened, preservative-free flavors of homemade ketchup, mustard, mayo and relish.
MOS T OF THE COND I M E N T S in the grocery store contain stabilizers, texturizers, preservatives and refined sweeteners (usually high-fructose corn syrup). Thats reason enough to make your own summer pantry staples. Reason No. 2? Its surprisingly delightful to watch actual, real, recognizable foods such as tomatoes, cucumbers and eggs morph into luscious sauces worthy of your best summer barbecues.
K E TC H U P
Cooking tomatoes down into ketchup takes a long time, but its worth it to capture that summer tomato flavor. If you need to make ketchup in winter, you can start with tomato paste instead. While youre going to the trouble, consider making extra to freeze. Itll last at least six months in the freezer. After thawing, stir well to reconstitute. If you dont have all these spices, improvise. Its easy to adapt this recipe into your own. 1 tablespoon olive oil 1 medium onion, finely diced 2 to 3 cloves garlic, minced 1 2-inch stick cinnamon 1 star anise 4 cloves 1 teaspoon cumin seeds, crushed slightly with a mortar and pestle or the back of a big knife 1 tablespoon coriander seeds, crushed slightly 1 2 teaspoon mustard seeds, crushed slightly 4 pounds ripe tomatoes, peeled, seeded, cored and roughly chopped; blanching makes tomatoes easy to peel (or substitute 1 cup tomato paste) Several twists freshly ground black pepper 1 teaspoon sweet paprika 1 teaspoon smoked paprika 1 teaspoon celery salt 1 tablespoon chili powder 2 teaspoons fish sauce 1 4 cup apple cider vinegar or white wine vinegar (Sherry vinegar makes an interesting ketchup, too.) 1 tablespoon honey
Making homemade ketchup is simple, but it does take time. Consider making extra to freezeit will last up to six months in the freezer.
1 . In a large, deep, heavy-bottomed pan, heat oil over medium heat. Saut onion until soft, about 3 minutes. Add garlic and
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FOOD TRY THIS
saut another 2 minutes. Stir to prevent garlic from burning. 2. While onions and garlic are sauting, tie cinnamon, star anise, cloves, cumin, coriander and mustard into a spice sash using a tea ball, tea or spice bag, or cheesecloth and string. 3. Add remaining ingredients, including spice bag, and simmer over medium-low heat for 45 minutes to an hour, until thickened into ketchup consistency. Stir occasionally. (If using tomato paste, simmer for only about 20 minutes.) 4. When ketchup has thickened significantly, taste and adjust seasonings. Strain out spice bag. For a smooth consistency, use a blender, immersion blender or food mill to pure ketchup. Makes about 2 cups, depending on consistency of tomatoes.
B E E R M U S TA R D
For different effects, substitute dry white wine for the beer, salt for the fish sauce, lime or lemon juice for the vinegar, and double or even triple the honey. To spice it up, add cayenne or finely diced jalapeo. 4 cup brown or yellow mustard seeds, or a mix 1 3 cup beer (brown ale, porter or stout) 1 2 cup white wine vinegar 2 cloves garlic, minced 1 tablespoon fish sauce 1 tablespoon honey or maple syrup
3

1. In a bowl with a lid, stir together all

ingredients. Set aside on your kitchen counter for a couple of days, or in the fridge for a few days. Forget about it for a while. 2. When you remember its there, pour everything into a food processor and pure until smooth. Use immediately and for the next several months. Makes about 1 cups. >>
Amalgamators 101
Onions, coriander and fish sauce are all amalgamatorsthey help other flavors come together. Coriander is one of only seven amalgamating spices in Ian Hemphills The Spice Bible, which features nearly 100 spices. (If you accidentally overseason something, you might be able to bring it back into balance by adding coriander.) Onions behave similarly, unifying flavors, especially contrasts of sweet, savory and spicy. Fish sauce provides the saltiness tomatoes love, but also injects an allover savoriness. Although the salty, fermented sauce smells like fish, it doesnt end up tasting or smelling like it.
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CO CO N U T B L I S S.CO M
Organically WorldMags.net Grown... Cooperatively Owned!

FOOD TRY THIS
SWEET PICKLE RELISH
This is great for imperfect cucumbers that can often be had for a steal from farmers marketsjust cut out the bad spots. 1 medium onion, diced 1 medium sweet bell pepper, diced Several twists freshly ground black pepper 2 tablespoons pickling salt or fish sauce 112 cups distilled white vinegar or apple cider vinegar 2 cloves garlic, minced 1 teaspoon coriander seeds 1 teaspoon brown or yellow mustard seeds 1 teaspoon celery seeds 1 teaspoon dill seeds 112 pounds pickling cucumbers, seeded and diced 1 4 cup honey or sugar (Honey imparts its own flavor.) 1 tablespoon chopped fresh dill
CO CO N U T O I L M A YO N N A I S E
Because coconut oil solidifies at room temperature, youll need to warm the mayo slightly to reconstitute it after refrigeration. To learn about the health benefits of coconut oil, see page 41.

We are a cooperative bakery, all of our employees share in the vision and profits of our company. We bake truely nutritious & delicious bread baked with 100% whole grains. We have never and will never use GMOs in our Organic products. Thanks for trying our bread!
Pinch kosher salt 1 cup coconut oil, melted (not hot), or mild-flavored olive oil 1 egg yolk 1 tablespoon lemon juice or distilled white vinegar 1 2 teaspoon Dijon mustard Fresh herbs, chopped garlic, hot sauce and/or white pepper, to taste (optional)
1. To begin making the emulsion, whisk

or process (in a blender or food processor) the salt and about a tablespoon of the oil into the egg yolk. 2. When the mixture begins to thicken, add lemon juice and mustard. 3. Then begin adding oil, at first a drop at a time, then a teaspoon at a time, whisking or processing constantly, in order to achieve a creamy consistency. Stir in optional flavorings. Makes about 1 cup. Note: Homemade mayonnaise is more luscious than store-bought versions that contain stabilizers, but it will also tend to separate, or break, in the refrigerator. If necessary, re-emulsify the mayo by stirring in a few droplets of water until its creamy again.
1 . In a medium saucepan, combine onion, peppers, salt, vinegar, garlic and seeds. Boil for 10 minutes, or until liquid is reduced by half. 2 . Add cucumbers and honey. Boil another 10 minutes. 3 . Stir in fresh dill. Before serving, allow at least an hour for flavors to mingle. 4 . Refrigerate for up to 1 month. Makes about 3 cups.
TABITHA ALTERMAN
Please look for our Sprouted Wheat Breads, Bagels, Buns and Tortillas at finer markets everywhere.
alvaradostreetbakery.com
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Why
We Have
Sugar Cravings
(and What to Do About Them)

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Were evolutionarily predisposed to like the taste of sweet stuff, but if your enjoyment has crossed the line to craving, it might be time to work to create a healthier diet and lifestyle.
BY S T E P H A N I E S M A L L
Calling all cookie monsters and candy junkies: If you struggle with sugar cravings,
youre not alone. The desire for the taste of sweet is natural, and common among humans. But if your enjoyment of the sweet taste has crossed the line to craving, that indicates some sort of physiological, nutritional, lifestyle or emotional imbalance is occurringand its worth investigating what the cause (or causes) might be.
W E R E B I O LO G I C A L LY P R O G R A M M E D TO LO V E T H E TA S T E O F S W E E T
According to Traditional Chinese Medicine, five tastes exist: sweet, salty, sour, pungent and bitter. The sweet taste corresponds to the energy of the earth, which is nurturing and maternal. (Does that help explain why a bad day seems better after a few bitesor maybe a little moreof ice cream?) And from an evolutionary standpoint, fruitnatures candywas a cruical part of our ancestors diet. Our ancestors ate a lot of fruit when it was available in the summer and fall, and thus became prediabetic, says Nori Hudson, a certified nutrition consultant, professor at Bauman College of Holistic Nutrition and owner of radiant-vitality. com. That was actually a good thing, because they were about to enter a period of famine during the winter. Theyd go into their caves and use up the energy they had stored from the sugar, which protected their cells from freezing. Enjoying a sweet flavor, in and of itself, is no problem. Mothers milk is sweet. Safe herbs are sweet. Sweet is natures way of signaling that the taste is safe. It also tells you that the food contains energy, Hudson says. However, if youre battling ongoing cravings, theres something else going on. When I talk about craving, I dont mean looking forward to a special dessert once in a while; I mean thinking often about your next sugar fix,
planning when youll eat it, being disappointed or even angry if you dont get it, and pleased, satisfied or even a little high if you do. (And dont forget alcohol, a very sugary substance, falls into this category as well.) As a licensed clinical social worker and holistic nutritionist, I help women transform their relationship with food. I know that ending sugar cravings can be tricky because there are many potential causes, and its not usually as simple as I dont have enough willpower or I need to stick to a certain diet. If youve been fighting a losing battle with what I call the legal white powder, start by exploring these possible physiological, nutritional, emotional and lifestyle culpritsand try my tips for kicking them to the curb.
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P H YS I O LO G I C A L C AU S E S O F S U G A R C R AV I N G S
Certain foods provoke addictive reactions. Youve probably experienced this. Notice how you never compulsively crave kale or brown rice? If youre good at listening to your body, you may notice when its asking for them, but I find this type of slow, healthy, nurturing request feels very different than the hectic, sped-up feeling of a craving. But sugar does elicit those addictive reactions. Heres how: Consuming refined sugar (and refined flour, and highly processed foods in general) creates a number of problematic reactions in the body. For instance, it can make our blood sugar erratic, resulting in false hunger pangs. The pancreas notices our higher blood sugar, and secretes insulin in order to create homeostasis in the blood sugar, Hudson says. It often overshoots the mark and secretes too much insulin, which ends up reducing the blood sugar below a normal range. When that happens, it sets off an alarm in the body to restabilize the blood sugar; that effectively turns on an appetite, which is actually unhealthy. We go for refined carbohydrates because it helps our body raise our blood sugar quickly. But these refined carbs go in too quickly, which recreates a hypoglycemic cycle and keeps turning on hunger. In an effort to balance out these haywire reactions, our bodies actually release opioids and dopamineneurotransmitters that bliss us out. (Narcotics work the same way.) The problem is that we are unaware of the havoc going on with our blood sugarall were aware of is that sweet high were getting. And thats what we become conditioned to crave. Certain medical conditions also can trigger sugar cravings. Candida overgrowth is a common one. Candida, also known as yeast, inhabits the digestive tract. An overgrowth of candida can cause all kinds of physical and emotional problems, from recurrent yeast infections to mood swings. And yeast, as you may know if youre a fermenter, feeds on sugar. Its a vicious cycle for those suffering from candida overgrowthyou crave sugar, you give in and binge on sugar, which just grows more of those little fungi asking for more sugar. Other conditions that may cause sugar cravings include hormone imbalance or overtaxed adrenals.
PHOTO BY KAREN K. WILL
Lemon Poppy Seed Cake

In this tasty recipe reprinted from Grit magazine (grit.com), honey replaces white sugar for a healthier sweet treat. Visit motherearthliving.com/ healthy-baking for more healthy, delicious recipes. 113 cups cake flour 2 teaspoon salt 1 2 teaspoon baking soda 3 tablespoons poppy seeds 3 tablespoons sweetened condensed milk 1 tablespoon plus 1 teaspoon freshly squeezed lemon juice 112 teaspoons finely grated lemon zest 1 3 cup butter, softened 3 4 cup honey plus extra for optional garnish 1 large egg plus 1 egg yolk Confectioners sugar for dusting (optional)
1
Kick It to the Curb Tip

Theres no sense telling ourselves, Im never going to have sweets anymore, or, Ill just have a piece of fruit when a craving strikes. That just leads to feeling deprived, which is likely to set off even more sugar intake. Instead, try forgoing refined white sugar and experimenting with natural sweeteners such as stevia, honey or maple syrup. Natural sweeteners dont create such harmful physiological reactions and often come packed with minerals and enzymes that support the bodys cellular processes. Candida overgrowth and other medical conditions can be diagnosed by a qualified naturopathic doctor, who can also provide treatment protocol.
1 . Heat oven to 350 degrees. Butter and flour a 9-inch round cake pan. 2 . In a bowl, sift together flour, salt and baking soda; stir in poppy seeds and set aside. 3 . In another bowl, combine sweetened condensed milk, lemon juice and lemon zest; set aside. 4 . In a large bowl, beat butter with electric mixer. Slowly add honey and continue beating. Add egg and yolk, and mix well. 5 . Alternately add flour mixture and milk mixture to butter mixture, beating after each addition. 6 . Pour batter into prepared pan and bake for 30 minutes. 7 . Reduce oven temperature to 325 degrees and continue baking for an additional 10 to 15 minutes, or until toothpick inserted in center comes out clean. 8 . Cool completely in pan, then turn out onto platter. With sieve, dust with confectioners sugar, if desired. Serve drizzled with honey. Serves 8.
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N U T R I T I O N A L C AU S E S O F S U G A R C R AV I N G S
My clients are always surprised when I explain that there are ways of eating that can trigger sugar cravings and ways of eating that can mitigate sugar cravings. Some of the cornerstones of a craving-free diet are pretty basic, but in our hurried, hassled world many of us neglect to regularly integrate them into our mealsand suffer the consequences as a result. Here they are: regular meals, protein, fat, water and high-quality food. Low blood sugar is a recipe for sugar cravings. As we discussed earlier, when our blood sugar plummets, we tend to seek candy bars and caramel lattes for a quick fix. In addition, Yale researchers found that when glucose levels in the brain drop, we experience more difficulty controlling our impulses. Simply put, if you get hungry, youre more likely to overeat. When it comes to creating balanced blood sugar, protein and regular meals are your best friends. Every single one of your meals should contain protein, whether plant-based (such as nuts, beans or legumes) or animal-based (such as chicken, turkey, pork, beef or seafood). Ive been hearing the dying gasps of the fat-free dynasty, and I, for one, am thrilled. More and more, people are cottoning
on to the fact that not only is fat yummy, but our bodies require it to function properly. Simply put, a diet that is too low in fat leaves us hungry. And when were hungry and have low blood sugar, were likely to reach for things like cookies or candy. So add fat to your meals and enjoy feeling satiated. Waters a hugely overlooked weapon for any ailment. Without enough water, our detox and cellular processes just dont work as well. And dehydration can cause irritability, sluggishness andyou guessed itcravings. Its easy to mistake dehydration for hunger, says Matt Reddy, a naturopathic physician at Denver Sports Recovery in Colorado. Finally, consuming high-quality, nutrient-dense food has innumerable advantages, including mitigating sugar urges. People overeat when their bodies still need nutrients, even though they have already met their requirements for calories, says Laura Knoff, a certified nutrition consultant. Food cravings are often a sign of nutrient deficiency. In other words, when we eat, our bodies are biologically hardwired to seek nutrients. So if youre munching on highly processed fake foods, your body will actually ask you to keep eating in order to reach the vitamins and minerals it so desperately needs.
To balance blood sugar, eat regular meals and make sure every meal contains protein from plant or animal sources.

Integrate high-quality meats, veggies, grains and fruits into your diet. Also consider exploring nutrient-dense traditional foods such as bone broth, fermented veggies and organ meats. Make sure each meal includes protein and fat, and keep water close by. Contrary to popular opinion, eight glasses a day is not for everyone. Instead, divide your body weight in half and drink that many ounces. Remember, caffeine can act as a diuretic andif you consume more than the equivalent of three to five cups of coffee a daycan be dehydrating. Caffeine also deregulates blood sugar, which can kick off cravings.
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The three major lifestyle reasons for sugar cravings are lack of sleep, lack of exercise and stress. All create blood sugar roller coasters notorious for awakening sugar demons.
L I F E S T Y L E R E A S O N S F O R S U G A R C R AV I N G S
The three major lifestyle reasons for sugar cravings are lack of sleep, lack of exercise and stress. All create blood sugar roller coasters notorious for awakening sugar demons. Chronic stress and lack of sleep both cause an increase in cortisol (the fight-or-flight hormone). When cortisol rises, so does blood sugar. High cortisol often results in a jittery, anxious sensation, and in that state its all too easy to throw back a glass of wine or some chocolate to medicate. Whether or not you do that, a crash inevitably follows a blood sugar spike, prompting you to reach for a treat to get your energy back. Its a vicious cycle! As for exercise, The National Institute of Diabetes and Digestive and Kidney Diseases and the American Diabetes Association both point to the link between exercise and blood sugar regulation, and recommend daily exercise if possible.

Theres a reason we always hear about the importance of sleep, exercise and stress management for a healthy lifestylebecause its true. If your lifestyle needs an overhaul, start by setting small, manageable goals so you can have success. Then build from there.
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E M OT I O N A L R E A S O N S F O R S U G A R C R AV I N G S
Theres a reason compulsive snacking (or bingeing) on sugar or carbs is called emotional eating, but the psychological aspect of sugar cravings is often overlooked. When I explain to new clients that they may be hankering for cake and cookies because theyre unconsciously using them to medicate painful feelings, some of them think I sound ludicrous. Instead, they believe they suffer from a lack of willpower, and if only they could stick to a diet and not fall off the wagon, all their problems would be solved. However, theyve usually tried thatmany timesand it hasnt worked. And they can almost always acknowledge the fear, shame, frustration and sadness they associate with food and their bodies. As we start working together, they often begin to see theyve been using sugar to cope with difficult emotions that they may not have even been aware of.
In my work, Ive found that becoming aware of your emotions is a key first step in ending emotional eating. Feelings arent something you can reason your way out of or simply denythey need direct attention and compassion. In our hectic and logic-oriented culture, we dont place a high value on exploring how we feel. However, when we ignore our emotions, they get louder and louder, forcing us to resort to more and more extreme measures to silence them. The bottom line is this: The diet and lifestyle interventions I have described can help greatly with mild sugar cravings. But if youve got an out-of-control sugar demon and youve ruled out medical conditions, the only explanation is an emotional one. We dont eat in a compulsive way if everything else in our lives is okay. So if you have found that, despite repeatedly trying various tactics, you continue to return to sugar, consider how your emotions may be impacting the way you eat.
Learning to relax and process our emotions can help quell cravings.

Learning to identify and work with our emotions takes time. It may be worth seeking a therapist who has experience in eating issues and bodycentered practices to help guide you. To get started, though, heres a simple and potentially effective first step to try: Sit in a quiet place, take a few deep breaths in and out through your nose, and close your eyes. As you continue breathing, bring your awareness to any physical sensations that may be occurring in your body. Observe them without judging and without trying to fix them. Spend some time with these sensations, and track them as they shift and change, or as they dissipate, or even increase. As you keep breathing, now notice any emotions that may be associated with those sensations. Again, just observe with compassion, without trying to figure out, Why am I feeling this way? or, What do I do about it? This isnt about thinkingits about feeling. Again, spend some time with these emotions. Notice any memories or images that might arise, or whether the emotion shifts and changes. Bringing awareness to your internal experience in ways like this helps you understand yourself better, and prevents your unheard emotions from yelling so loudly theyre running the show.
STEPHANIE SMALL is a psychotherapist and holistic nutritionist (and recovering sugar addict) who teaches women how to end emotional eating without feeling deprived. Via her practice in Boulder, Colorado, and Skype, Stephanie helps women transform their relationship with food. She also offers online programs, writes, blogs and speaks at live events. Visit her at stephaniesmallhealth.com.
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Simple Hom
Lovely Life
Use these 16 tips to create a healthy, happy home that supports your familys lifestyle goals all for little or no money.
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Have you ever stepped into a welldesigned room and felt instantly calm?
Or conversely, walked into a cluttered, hectic space and felt suddenly on edge? Our surroundings affect our emotions and our mental state. Most well-designed homes share common elementspleasing colors, views of the outdoors, uncluttered surfaces and interesting accessories that convey something about the personality of their owner. We can tailor our homes to our own unique vision, creating a home that supports us in our quest to live a naturally healthy lifestyle tied to the cycles of the seasons. Use these tips as a jumping-off point to create a beautiful, peaceful space perfectly suited to your familys life.
S E R E N E BY D E S I G N
me,
BY E L I Z A C R O S S
Spending time in spaces we love can help us relax, recharge and prepare to face the world. Use these design tricks to create a soothing atmosphere in your home.
LIGH T EN UP. To promote a feeling of calm in any room, try a soft palette of whites, pastels and neutrals. Beautiful pastels add an unexpected softness to interiors, says Santa Fe, New Mexico, designer Jennifer Ashton. I like white, tooboth as a wall color and an accentand I especially like the way white looks against natural and earth tones. Need just the right white? Top white paint recommendations from the popular design website Apartment Therapy (apartmenttherapy.com) include Benjamin Moores Super White, Linen White and China White; the brands Natura line contains no volatile organic compounds (chemicals that offgas at room temperature and contribute to poor indoor air quality). BLEND T E XT URES. Combining a variety of textures in a room is a designers trick to add subtle visual interest. Try using a mix of soft and hard elements to create balance. If you have a contemporary, angular couch, you might add a fluffy throw. If your chairs are soft and slouchy, pair them with something sleek such as a glass coffee table. Experiment with tactile fabrics such as smooth silk, soft wool or nubby linen, and rustic materials such as handcarved wood, oil-rubbed steel and natural stone. SEE T HE LIGH T. Lighting is an often-underappreciated element that can have a huge impact on whether a space feels warm and bright or drab and dreary. Often just changing a light fixture will bring new personality to a room. Consider installing dimmers to overhead fixtures to alter light levels for various needs and moods. Table lamps add warmth to living spaces, and task lights can reduce eyestrain for reading and up-close work. Seek out energy-efficient LEDs, many of which work in compatible dimmable fixtures. Experiment with nontraditional light sources, too; put out a collection of vintage oil lamps (check out lehmans.com) to create ambience for a romantic dinner, or string holiday lights on a mantle to add sparkle to a party.
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COLOR POP. Rather than redoing a room, try accessorizing with new accent colors to freshen a space. Ill sometimes design a room with the major furnishings in neutral shades so we can add color with bright pillows, drapes and rugs, says Denver designer Andrea Schumacher of Andrea Schumacher Interiors. Buying or making new pillow covers is a low-commitment way to experiment with trendy fabric patterns and colors.
To breathe life into a space, include something organic in every room, whether you create a natureinspired craft or raid your yard for interesting leaves and branches.
advice, visit motherearthliving.com/organize.) Arrange furniture with at least 2 12 feet of walking space around every side. Experiment with leaving a bookshelf or two empty, and dont feel a compulsion to fill every space in a room.
L E T N AT U R E B E YO U R G U I D E
CREAT E AN AR T ARCHIVE. We tend to collect art, treasures and mementos for years until the walls, shelves and tables are full. Simply editing and rotating accessories can keep things fresh and interesting. Choose your favorite artwork and treasured photos, and pack the rest away for now. When youre ready for a change, you can revisit your personal archives for a new piece. You may find a whole new appreciation for the things you have when theyre rearranged in a new configuration.
Science has proven that the sights and sounds of nature are supremely calming to us. Bring the outdoors in via views, plants and natural materials to let the serenity of nature pervade your home.
LE T T HE SUN SHINE IN. Views of nature help us relax. Maximize your indoor-outdoor connection by washing the windows and making the glass sparkle. Push drapes to the sides, clean the screens, and open the windows to let in fresh air. For windows that face private areas, consider removing drapes and blinds altogether for a clean, contemporary look. Draw your view outdoors by putting eyecatching but unobtrusive items of interest outside windowsconsider bird feeders, plants in window boxes or pretty solar lanterns.
LESS IS MORE. The most peaceful rooms are often minimalist and open, giving the eye and spirit a place to rest. Keep clutter at bay, seek out unobtrusive storage solutions, and give spaces visual breathing room. (For more decluttering
To make your home feel tied to the outdoors, consider removing window treatments and bringing elements of nature inside.
GREEN I T. Adding plants to interior spaces can eliminate toxins from the air, increase oxygen levels and raise indoor humidity. According to feng shui, houseplants balance the energy in the home and foster a sense of harmony. Houseplants may promote good health, too; researchers at Kansas State University discovered that adding plants to hospital rooms improved surgical patients recovery rates. Easy-care choices include the succulent jade plant, the heart-leaf philodendron (if you have pets, beware; the plant can be toxic to them if ingested) and the spider plant. Do you have a really black thumb? Try a parlor palm, also known as the cast-iron plant because of its hardy temperament and ability to thrive in low-light conditions with infrequent watering. BRING NAT URE IN. Adding something organic to a room can soften the space and connect it with the outdoors, says Sun Valley, Idaho, interior designer Jennifer Hoey Smith. To breathe life into a space, try to include something organic in every room of the house, whether you create a natureinspired craft (see page 21) or raid your yard for interesting leaves and branches to display inside. See Organic Elements at right for more ideas.
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Organic Elements
A touch of nature can enliven a room. Bring the outdoors in with these simple, natural accessory ideas:
A bright green bamboo stalk in a glass vase with pebbles A pretty polished seashell Flickering candles of natural beeswax A textural burlap table runner A vase of just-cut branches A naturally shed deer antler Forced narcissus bulbs in a clay pot A sun-bleached piece of driftwood A fragrant topiary rosemary plant
Autumn leaves displayed in a pottery dish One perfect blossom floating in a glass bowl of water A sea grass basket filled with found objects A bonsai tree in a handpainted pot Pinecones piled in a handcarved wooden bowl An interesting rock or fossil A terrarium filled with small succulents A bowl of fresh green apples
TOP: Display a few interesting, conversation-starting pieces of art for a room thats highly engaging yet uncluttered. ABOVE: Etsy retailer EarthLab (earthlab. etsy.com) offers colorful organic cotton throw pillows in a wide range of prints.

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An uncluttered, simple eating space invites sitting and chatting while food is being prepared. PHOTO COURTESY ROOM
AND BOARD, ROOMANDBOARD.COM; ARIA 42R DINING TABLE AND SABRINA CHAIRS PIC TURED
S U P P O R T YO U R PA S S I O N S
Our homes are meant to be our getawaysthe one place in the world we can mold to fit our vision. Make your home support your endeavors by creating spaces for the activities that are most important to you.
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DINE IN. It doesnt get more wholesome and nourishing than eating a home-cooked meal surrounded by our loved ones. Yet busy schedules often lead to meals eaten in the car, standing over the kitchen counter or in front of a screen. Creating an inviting eating space will naturally inspire more meals at home. Whether its tucked into a kitchen corner or in a formal dining room, the most essential element is a sturdy table sized right for the typical number of people in your group. If you enjoy entertaining but dont want a large table year-round, look for an expandable table with leaves (antique and secondhand stores are good sources) or Murphy tables that fold up on the wall when not in use. If you dont use your formal dining room for everyday eating, you may prefer to reconfigure the floor plan and move the table to the kitchen where people naturally congregate. Comfortable seats and warm lighting create ambience and encourage lingering and conversation. Dont let the dining table be a repository for mail and homework; keeping the space uncluttered will impart a sense of calm to the room.
CREAT E A NOOK. Designate a special spot to relax and recharge, whether its a window seat, a music room or a comfortable chair tucked in an alcove with a good reading light. After trying each day to find the right place in her house to unroll her yoga mat, Diane Sieg, author of 30 Days to Grace, finally finished and painted her back sun porch and converted it to a yoga room. My partner and I have discovered that having a dedicated, comfortable space in our home honors and supports our intention to practice yoga every day, Sieg says. Whether your passion is yoga, reading, playing the trumpet, grooming your dog or gardening, carve out a spot to dedicate to it. (Read our article on designing a gardening nook at motherearthliving.com/garden-nook.)
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CULT IVAT E HOUSEHOLD GRACES. Do you have special routines that make your house feel like home? Honor them. Perhaps the smell of your fresh-brewed Guatemalan coffee permeates the house like a warm hug wake up 15 minutes early and find a cozy spot to really indulge that luxurious feeling. Or maybe you always keep the cookie jar stocked with fresh, healthy treats to show your loved ones how much you care. Have fun by experimenting with new recipes and methods of display, whether on a pretty tray or in decorative vessels. Perhaps you have a gift for hospitality, and you want to create a welcoming, inviting table
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that always has room for one more: Enhance that inclination by taking a floral arranging class or starting a collection of quirky placemats. Explore and seek ways to creatively express your unique talents and style in your daily life at home.
H E A LT H Y M A I N T E N A N C E
Creating a healthy home isnt all about dcorsometimes its about maintenance musts. Keep an eye on these little chores to keep your home running smoothly.
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LOOK UP. Over time, dust and dirt can accumulate on ceilings, especially in corners. Remove dust and cobwebs monthly with a vacuum brush attachment or a long-handled dust mop. Dust the vents and smoke alarms, too, and dont forget attic door covers. For ceilings too dingy to clean, a new coat of paint will instantly freshen the space; light hues reflect light and make a room feel bigger. As long as theyre not too delicate, light fixtures can be cleaned with a feather duster or vacuum brush. For chandeliers with hanging crystals, cleaning expert Julie Edelman, author of The Ultimate Accidental Housewife, recommends hooking an open umbrella to the bottom of the chandelier and simply blowing the dust off with a hair dryer.
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BREAT HING SPACE. EPA studies have shown that indoor pollutant levels can be two to five times higher inside the home than outside, in part because of the chemicals used in synthetic home furnishings. Natural fabrics and fibers are breathable, comfortable, nontoxic and often longer-lasting. When replacing floor coverings and furnishings, consider items made with natural, renewable fabrics such as organic cotton (conventional cotton farming is laden with pesticides), wool, hemp, sisal, jute and sea grass, and water-based, non-VOC glues. MAIN TAIN HOT SPOT S. We all have them: places such as the kitchen counter or dining room table that attract papers, keys, jackets and other assorted stuff. Identify these spots, then spend 10 minutes a day in this area minimizing clutter. If you dont have a dedicated mud room, set up a small table or cupboard to corral gloves, keys and mail, and place a sturdy rug nearby to keep muddy boots and shoes off the floor.
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GIVE YOURSELF A BREAK. Finally, remember to take a moment to appreciate your home and the life you create inside it. Be grateful for the home you have, knowing that at this moment, all you have is all you need, says Sarah Ban Breathnach, author of Simple Abundance. Enjoy your home and overlook its imperfections (as your guests surely do), knowing that its more important to spend time with family and friends than to maintain a perfect household.
ELIZA CROSS blogs about sustainable living, organic gardening and saving money at happysimpleliving.com. She is the author of six books, including her most recent, The Quinoa Quookbook.
TOP: Leif housewares (leifshop.com) shop owner Stacy Ann Longenecker corrals her many objets dart on reclaimed wood shelves from Elmwood Reclaimed Timber, mounted on the walls around her home. PHOTO COURTESY STACY ANN LONGENECKER ABOVE: A combination of rustic wood and functional dcor items makes for a soothing space in designer and photographer Nicole Zieglers Chicago apartment.
PHOTO COUR T ESY NICOLE ZIEGLER, NICOLEZ IEGLERDESIGN.COM
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A pair of artists and entrepreneurs lives a handcrafted life on a homestead in rural Oregon.
BY J E S S I C A K E L L N E R
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outside Albany, Oregon, artists, entrepreneurs and homesteaders Jason and Cara Hibbs run the successful organic housewares and gift company Oh, Little Rabbit. Living in Caras childhood home, complete with several acres of land, a chicken flock, a minidonkey, a horse, two alpaca/llama mixes, bountiful gardens, fruit trees and more, Cara and Jason take inspiration from their homestead and the natural beauty around them for the original designswhich include canning jars, flying pigs, lanterns, turtles, pinecones, squirrels, trees, herbs, carrots and Sasquatch, among many othersthey create for their handprinted housewares.
CLOCKWISE FROM LEFT: Jason and Cara Hibbs live in a rural Oregon house Caras dad built. PHOTO BY BARRY RUSTIN A backyard firepit makes appreciating the expansive views easy nearly year-round in Oregons mild climate. PHOTO BY BARRY RUS TIN A display of collected antiques, handmade pom-pom crafts and dried herbs sit on top of a rescued wine barrel inside the entry door. PHOTO BY BARRY RUSTIN Cara and Jason screen print their original illustrations on a wide range of cloth housewares. PHOTO BY CRAIG PAULSEN
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Cara and Jason Hibbs founded Oh, Little Rabbit because of Caras unquenchable desire to create art. But the fact that theyre creating useable housewares makes the art even more meaningful to her. In art school, so much was fine art and it was hard for me to see how Id fit into that market, Cara says. It was so specific and not accessible to a lot of people. I like the idea of doing something that is useful to everybodysomething that is utilitarian but also has a unique feel someone can relate to so they really enjoy their practical item. Jason and Cara love the idea that people can use their work to change the mood in their home or kitchen without a major overhaul. And they hope theyre creating timeless items people can use for a long time. I like to think our towels could be put in a kitchen in the 50s and not look out of place, and they could be put in a kitchen 20 years from now and not be out of place, Jason says. Although the two are running a successful business, theyre driven more by artistic expression than by marketability. We definitely arent thinking, Heres whatever product that will sell, lets make more, Cara says. Were more in the mindset, Whats a new illustration we can do, whats a new image? We have the hardest time doing something just because we know it will sell. We really believe in making things that are useful and meaningful. The two hope their success continues, because they say now they are spoiled with a career that enables them to fulfill their artistic passions while also living the lifestyle theyre passionate about. When you do something you absolutely love doing its dangerous because it spoils you, Jason says. I dont think I could go back to a regular job, Im so used to getting up and enjoying work and setting my own schedule. If you want to spend more time on something, you go for it. Youre not responsible to anyone but yourself. Cara says that, although they invest a lot of time into their business, its worth it to do something they truly love. At the end of the day its hard to get away from it, but were really lucky that we love what we do. The fact that it consumes more time is OK because we enjoy it and care about it. Its fun to really care about your job.
TOP: Cara works on her screen printing machine in the couples backyard studio. PHOTO BY BARRY RUSTIN ABOVE: The couple prints a variety of illustrations onto organic cotton lunch sacks. PHOTO BY CRAIG PAULSEN OPPOSITE TOP: In the living room, a planter and large window seat connect the home to its surroundings, while antique furnishings and dcor lend personality to the home. PHOTO BY BARRY RUSTIN OPPOSITE BELOW: Jason built the dining room table out of scraps of wood from the local Habitat for Humanity ReStore. PHOTO BY BARRY RUSTIN
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B A BY B U N N Y
About three years ago, Jason and Cara were living in Albany managing a storage facility. It was the most boring job you could have, Jason says. We sat in an office all day, but no one came in regularly so it was really slow. Cara had recently quit fine art school for illustration (because she couldnt afford it), but she wanted to experiment with different art techniques, so she and Jason started making block prints. After printing on anything they could get their hands onbags, journals, whateverthey decided to make a set of tea towels, I think because we needed some towels, Jason says. They made a few extra, and a friend had told Cara about the online craft marketplace Etsy, so the couple thought, Why not, set up an online store and posted some towels. We posted it on a Friday after work and went to dinner, Jason says. When we came back we had sold one. We felt a mix of excitement and a little fear, like What do we do now? Wed never done anything like this before, so we were running around thinking about how we were going to ship it. We kept going and everything we posted would sell as quick as we got it posted. The two were printing using carved rubber blocks. They liked the effect but not the amount of time it took to create each printabout an hour and a half for each towel they sold for $12. They knew they needed to come up with a more time-efficient way to make their product, so they started experimenting with screen printing, starting with an inexpensive hobbyist kit they bought at a craft store. At the time, the two were living in the 400-square-foot apartment above the storage facility where they worked. As their business continued to expand, We cleaned out the coat closet and we made this screen printing cart that we could roll in and out of it, Jason says. So the business literally started out of a coat closet in our old apartment.
Jason had been in a competitive nursing program, and missing entry into one phase of the program meant he had three months off from classes. During that time, the business continued to pick up steam. The two realized it was time for both of them to consider jumping in full-time if they really wanted to make a go of it. I had been thinking this would be my job and Jason was just helping me, Cara says. But during that period I realized it was growing faster than I could keep up with and that I couldnt do it by myself. So we took that leap and dedicated all of our time to the business. The two havent looked back. Oh, Little Rabbit has exploded into an Etsy powerhouse and the company now offers wholesale items to retailers across the country, and sells a hefty quantity of merchandise through its own website, ohlittlerabbit.com.
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BUILDING THE BURROW
As the business was growing, Cara and Jason also had to get settled in their personal life. They quit their jobs at the storage facility, which meant moving out of the apartment. Meanwhile, Caras parents had put her childhood home up for sale right around the time of the housing market crash, and it had been sitting unoccupied for about two years. Cara and Jason had previously lived in the house as a rental for about a year, and they loved its rural locationnot to mention the fact that Caras father, a builder, had handbuilt the home. They decided to buy the place from Caras parents. It was also the perfect setup for their business because of a large backyard workshop equipped with power and water, which they were able to easily convert into a screen printing studio (they also upgraded from that old hobbyist machine to a professional screen printing setup). Living in a place so tied to nature is important to Cara and Jason, both personally and professionally. Ive always enjoyed going into town or to Portland for a day to go to a fun restaurant or something, but I would really rather live out of town, Cara says. We like having the pasture and having animals and having a garden. Living nearer to nature also offers inspiration to the pair as they develop their designs. Were on the country end in our artwork, and having chickens and a garden and canning our food gives us lots of ideas for the business, Jason says. Cara and Jason also love that their home is a family heirloom. It feels right to me to live here, Cara says. Growing up, my mom would garden and can and so its come full circle with me now being able to can and take care of the gardens. Its been a nice transition to adulthood. I respect it more and it means a lot to me knowing they put in the hardwood floor and the insulation. The house means a lot to us.
A PERFECT NEST
TOP: In the master bedroom, handlaid ceiling planks, a remarkable ceiling line and a half-moon window create interest, while a soft curtain on a four-poster bed brings softness and romance. ABOVE: The efficient kitchen includes a light-filled, eat-in dining nook, lots of cabinet space and a hanging pot rack. OPPOSITE: High ceilings, huge windows overlooking a beautiful view and built-in shelving make the living room bright and inviting. PHOTOS BY BARRY RUSTIN
Handhewn ceiling eaves, a bannister made of a tree that fell on Caras grandparents farm, patio pillars salvaged from a nearby historic home Cara and Jason will never change these elements of their home. Yet the two have made other changes to make the house their own, most notably designing and creating much of their own furnishings. A hobbyist woodworker, Jason built their dining room table out of scrap wood he collected from their local Habitat for Humanity ReStore. Hes also built
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What do you do when you need to get away from it all? CARA: We are lucky we only live about an hour away from the coast, and that is usually where we go when we need a break. Whats your favorite room/space in your home? JASON: My wood shop CARA: I love our family room. It has tall windows that let in so much light! Whats your favorite antique piece in your home? JASON: An old branding iron that we found at a flea market that coincidentally is my initials. CARA: I have a small collection of vintage quilts that I have collected over the past few years and those pieces would have to be some of my favorites. I love the look of the handstitching and the old fabrics. Whats your best-selling design? Why do you think that is? CARA: The Mason jar is probably the best. We think its because Mason jars are so timeless. They have been around a long time, and people still use them today for canning, decorating and a million other things. People can relate to it, or have family memories linked to it. We know we do. Whats your favorite music to work to? CARA: We listen to all kinds of music when we are out in the studio, but lately we have been listening to a lot of folk music. You find $50 in an old coat pocket. How do you spend it? JASON: A bottle of scotch CARA: Something from an antique store. Jason and Cara are frequently asked how they came up with the name of their business. It was inspired by Jasons family who used this old Russian idiom when he was growing up. It roughly translates to Oh, my goodness! and might be said to a child who has mildly misbehaved or behaved foolishly.
Whats one of your biggest goals for the next five years? CARA: We really love what we do, so in the next five years we hope to keep going strong! We are always looking for new products to include in our line and add diversity. We are in the middle of developing a stationery line and are very excited to make that available soon!
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coffee tables, chairs and more. Weve gotten to a point that if we need a piece of furniture and its not upholstered, were going to make it ourselves, Jason says. The dining room table is 100 percent reclaimed wood. Its something that was going to be thrown away and now it will be in our house for the rest of our lives. A skilled embroiderist and quilter, Cara also contributes to the homes handmade personality. We like to make things. We like having unique, one-of-a-kind things in our house, she says. The two also collect antiques, and they display their finds throughout their home.
N AT U R A L I N S P I R AT I O N
In addition to being inspired in their designs, the land around them has also inspired Jason and Cara to make many of their products with organic cotton and sustainable practices. Jason says choosing organic just makes sense for their business. I dont know why you wouldnt choose organic, Jason says. Its available and its not much more expensive. If you can use a better product thats better for the environment, why wouldnt you? Ive had lots of people ask us if our products are organic. Weve never had anyone request something non-organic. Their love for land inspires everything the Hibbses do, from their business to their lifestyle. The land around us is a gift and that gift is to be utilized, Jason says. If we can get a large amount of our food from our land, we want to do that before other sources. Since we moved onto the property weve planted a lot of fruit trees, so I like to make cider and right now Im brewing seven gallons of mead.
But most importantly, choosing organic honors Jason and Caras love of nature. Growing up in the Northwest, you have mountains and trees and rivers, Cara says. Growing up with so much beauty gives us a lot of respect and caring for nature. Coming from an eco-friendly vantage point makes the most sense to us. We want to preserve what we have; we want to have that available for future generations.
Editor-in-chief JESSICA KELLNER loved the drive down to Cara and Jasons gorgeous homestead and workspace in Oregon after last years Mother Earth News Fair in Puyallup, Washington.
TOP: A patio made of concrete pavers is the perfect place for raised beds and for the chickens to roam. Jason and Cara grow green beans, onions, tomatoes, rhubarb, carrots, strawberries, potatoes, basil, squash, zucchini, marionberries, blueberries, eggplants and more in their gardens. ABOVE: Cara and Jasons donkey, Crystal, enjoys munching on some grass at dusk. PHOTOS BY BARRY RUS TIN
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readers,
Use these simple, natural tips to keep the irritating symptoms of intestinal upset at bay.
BY L I N D A B. W H I T E
NAUSEA, VOMITING, HEARTBURN, diarrhea, cramping, bloating, flatulence. Weve all endured intestinal upsetsometimes at supremely inopportune moments. Digestive distress can manifest on airplanes, during business meetings, on bus trips in foreign lands, during a first date, while running a marathon and even on stage. While some of us have more sensitive systems than others, we all have control over a number of factors that influence our digestive health. Try the following tips to keep your system running smoothly and toss intestinal complaints out the window.
E AT M A I N LY P L A N T S
Plant chemicals and nutrients promote overall health and protect against cancer, inflammation and free radical damage. On the other hand, processed meat and red meat, especially meat cooked at high temperatures, is associated with an increased risk of colorectal cancer.
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Unlike food allergies, food intolerances dont directly involve the immune system. The problem stems from the bodys inability to digest a particular food.
Plant-based diets also provide fiber, which, combined with plenty of fluids, prevents constipation. There are two types of fiber: insoluble and soluble. Insoluble fiber doesnt dissolve in water and passes through the intestinal tract unaltered. Sources include whole grains (whole wheat, brown rice, barley, farro, bulgur and couscous), popcorn, lentils, dark green leafy vegetables, broccoli, cabbage and celery. Soluble fiber dissolves in water to form a gel, which slows digestion and enhances feelings of satiety. Bacteria that normally inhabit the intestinal tract ferment the gel, which promotes bowel health. Sources include oats, barley, beans, flax seeds, psyllium seed husks, nuts, carrots, apples, oranges, pears, strawberries and blueberries. According to one study, for people with IBS, soluble fiber appears to alleviate symptoms, while insoluble fiber may do the opposite. Consult your physician to consider whether reducing insoluble fiber may be helpful for you.
R U L E O U T F O O D A L L E R G I E S A N D I N TO L E R A N C E S
Food allergies involve a reaction from the immune system, which carries out a misguided attack against various food proteins. Symptoms include nausea, stomach pain, diarrhea, hives, respiratory congestion and dizziness. For some people, food allergies trigger anaphylaxis, a life-threatening condition marked by swelling of the lips and mouth, hoarseness, difficulty breathing, wheezing, rapid heart rate, low blood pressure, confusion and collapse. Doctors use blood and skin tests to identify food allergies. Eight foods account for most food allergies: cows milk; soy; wheat; eggs; peanuts; tree nuts (such as almonds, walnuts, pecans and cashews); shellfish; and some fish. Management involves avoidance of these foods. Some food allergies, such as those to milk and eggs, can be outgrown. Other allergies, such as those to peanuts and shellfish, last a lifetime. Unlike food allergies, food intolerances (also called food sensitivities) dont directly involve the immune system. Many times the problem stems from the digestive systems inability to digest a particular food. For example, an insufficiency of the enzyme lactase causes lactose (milk sugar) intolerance. Allergy to cows milk, on the other hand, involves an immune system response to milk protein (casein and/or whey). Food intolerances can cause nausea, gas, bloating, diarrhea and headachebut no respiratory distress. Whereas a tiny amount of allergen can trigger an allergic response, it usually takes larger amounts and/or frequent exposure to elicit symptoms of intolerance. Elimination diets can identify problem foods. The protocol usually involves eliminating the usual suspectsespecially dairy and gluten-containing foods (wheat, spelt, kamut, oats, rye, barley and malt)from the diet for two weeks, then slowly reintroducing foods over a period of weeks while observing symptoms. Keeping a food diary provides a useful record. For more information, see the handouts available from the University of Arizona Center for Integrative Medicine at integrativemedicine.arizona. edu/resources.html.
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Kale, Potato and White Bean Soup
With white beans and numerous veggies, this soup is a good source of digestion-enhancing soluble and insoluble fiber. 1 pound turkey or chicken sausage, sliced 112 cups chopped onions 2 to 3 garlic cloves, minced 4 cups chicken stock or broth 3 cups chopped red potatoes (cut into 1-inch cubes) 1 cup chopped carrots 1 cup chopped celery stalk with leaves 1 2 teaspoon dried thyme 8 cups (packed) coarsely chopped kale leaves, tough stems removed 1 2 tablespoon snipped fresh rosemary 1 (15-ounce) can white beans, rinsed and drained Salt and pepper, to taste 1 4 cup freshly grated Parmesan cheese, for garnish (optional)
PHOTO BY HOWARD LEE PUCKETT
E AT B E N E F I C I A L B AC T E R I A
To work properly, bodily systems such as the skin, upper respiratory tract and digestive tract team with mutually beneficial bacteria and fungi. Our intestines alone are home to up to 500 bacterial species these gut flora outnumber our own cells by a factor of 10. They aid digestion and absorption of food, discourage colonization with diseasecausing microbes, and promote immune system health. Laboratory research suggests that gut microbes protect against autoimmune disease and inflammatory conditions. Disturbances in gut microbes have been linked with inflammatory bowel disease, obesity and diabetes. Probiotics are live microorganisms such as bacteria and yeast that, when consumed, offer numerous health benefits (read more about probiotics on page 31). These come in the form of fermented foods (such as yogurt, kefir, sauerkraut, kimchi, miso and tempeh) and supplements. Most of the research has focused on strains of the Lactobacillus species. For instance, studies have found some strains treat and prevent certain types of infectious diarrhea such as travelers diarrhea and rotavirus infection in children. A 2010 review of 10 studies found probiotics helpful in managing IBS. Probiotic supplements and active-culture yogurt can also reduce the risk of antibiotic-associated diarrhea. Consumption of fermented dairy products such as yogurt can also relieve constipation and may reduce the risk of colon cancer.
1 . Brown sausage 3 to 5 minutes in large pot or Dutch oven. Add onions and garlic and saut for 5 minutes, or until onions are limp. Drain any excess fat from pot. 2 . Add stock, potatoes, carrots, celery and thyme. Bring to a boil, then simmer, covered, for 15 to 20 minutes, or until potatoes and carrots are near tender. Add kale, rosemary and white beans. Cook 5 minutes more, or until carrots and potatoes are tender. 3 . Remove from heat and season to taste with salt and pepper. Ladle into bowls and top with Parmesan, if desired. Serves 4 to 6. Recipe courtesy Kris Wetherbee, kriswetherbee.com
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Digestive Tea
The herbs in this formula relieve cramps, bloating and flatulence. 1 tablespoon peppermint leaves 1 teaspoon fennel seeds 1 teaspoon anise seeds 1 teaspoon cinnamon chips teaspoon cardamom seeds 2 cups water
DRINK UP
Water is an essential part of our diet. Among waters many functions, adequate amounts promote regular bowel movements and prevent constipation. In fact, low fluid intake predicts constipation more reliably than low fiber. The Institute of Medicine recommends men consume an average of 3.7 liters (about 4 quarts) daily and women drink 2.7 liters (about 3 quarts) a day. However, you dont really need to track your water intake. In the absence of extreme old age (when thirst mechanisms weaken) and serious illness, thirst is a good guide.
S AY O M
1. Combine herbs in a clean jar. 2. Boil water; remove from heat. 3. Add 1 to 2 teaspoons of herb
blend per cup of hot water. Cover and steep for 20 minutes. Strain and enjoy before and after meals. Adapted from 500 Time-Tested Home Remedies and the Science Behind Them by Linda B. White, Barbara Seeber and Barbara Brownell Grogan, available on page 89.
Tummy Rub for Pain and Bloating

This oil blend relieves intestinal upset in adults and children. 2 tablespoons olive oil 2 drops peppermint essential oil 2 drops basil essential oil 2 drops lavender essential oil 2 drops ginger essential oil
In other words, manage stress. The intestinal tract is exquisitely sensitive to it. Stress activates our sympathetic nervous systems (fight or flight) and dials down our parasympathetic nervous systems (rest and digest). When were stressed, blood flow to the gut decreases, saliva dries, enzyme secretion diminishes, small intestinal motility slows and large intestinal motility speeds up. The net effect can be poor digestion, abdominal discomfort and, with more severe stress, diarrhea. Anxiety and stress correlate with irritable bowel syndrome (IBS), a condition marked by abdominal pain, bloating, diarrhea and/or constipation. Preliminary research suggests that a technique known as mindfulness-based stress reduction (MBSR), a therapy that blends yoga and mindful meditation, can ameliorate symptoms of IBS. For more information, see mindfullivingprograms.com/what MBSR.php. Psychological stress also plays a role in peptic ulcers. From about 1950 through the mid-1980s, doctors thought psychological stress was the main cause of ulcers. Then blame shifted to the bacterium Helicobacter pylori, and the main treatment to antibiotics. Today most physicians have come to a middle ground, recognizing that stress sets the stage for and perpetuates ulcers. Other important factors include smoking, alcohol consumption and the use of nonsteroidal antiinflammatory drugs such as ibuprofen.
Reducing psychological stress through therapies such as yoga and meditation can improve digestive health.
1. Blend ingredients in a jar. 2. To use, lie on your back.

Massage 1 to 2 teaspoons of the mixture onto your belly in a clockwise direction. Cover with a damp cloth and a hot water bottle or heating pad. 3. Cap and store leftovers out of reach of children. External use only. VARIATION: Add 8 to 10 drops of any one of these essential oils to olive oil, then use as directed.
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Heal with Herbs

For centuries, chefs and traditional healers alike have recommended DIGESTIVE BITTERS to pique the appetite and spark digestive juices. Aperitifsalcoholic drinks taken before a mealinclude bitters, which contain herbs such as gentian, cascarilla, orange peel, cardamom, coriander and juniper. Another tradition for jump-starting digestion is eating a salad of BITTER GREENS such as endive, arugula, dandelion leaves and radicchioor an appetizer of ARTICHOKE LEAVES. Artichoke, and even more so its botanical cousin MILK THISTLE, also supports liver health. Artichoke leaf extract and milk thistle extract both reduce symptoms of dyspepsia (a vague term for digestive difficulties with symptoms such as nausea, heartburn, bloating and discomfort) and irritable bowel syndrome (IBS). FENNEL provides a host of digestive benefits. It acts as a carminative (helps expel gas), antispasmodic (to relieve painful cramping), anti-inflammatory, digestive bitter and antinausea herb. After a meal, try chewing a few fennel seeds to improve digestion. You might create a tasty digestive-enhancing herbal blend of dried fennel seeds, anise seeds and caraway seeds. To counter indigestion, chew 18 to teaspoon of the seed blend. PEPPERMINT possesses antispasmodic, carminative, antinausea and analgesic effects that resolve many digestive complaints. If tension has caused a headache and intestinal distress, peppermint may remedy both issues. Peppermint oil capsules have been shown safe and effective in children and adults with IBS. A combination of peppermint and caraway oil also relieves dyspepsia. Look for peppermint products that are enteric-coated, which can survive the acidic stomach then break down in the small intestine. Other mint-family herbs such as spearmint, lemon balm, catnip and basil may also reduce painful cramping and gas. GERMAN CHAMOMILE is a traditional digestive remedy, readily available as a tea. Slightly bitter and anti-inflammatory, this herb has been successfully combined with herbs such as peppermint and milk thistle for managing dyspepsia and IBS. GINGER is one of my favorite medicinal and culinary plants. Its warming, anti-inflammatory, analgesic and the best-researched herb against nausea. Studies show it counters motion sickness, postoperative nausea and vomiting, and nausea of pregnancy (pregnant women should take no more than 1 gram a day). Lab studies show ginger might prevent stomach ulcers caused by nonsteroidal anti-inflammatory drugs. SLIPPERY ELM BARK and MARSHMALLOW ROOT spell relief for inflammation anywhere in the intestinal tract. You can make tea from either plant. You can also take encapsulated powdered slippery elm or mix powdered bark half and half with oats to make a soothing cereal (add minced ginger to counteract nausea and enhance taste). Tea made from red and black RASPBERRYthe leaves and roots is a traditional diarrhea remedy.
LINDA B. WHITE is a Denver-based doctor, writer and lecturer. Her latest two books are Health Now: An Integrative Approach to Personal Health and 500 Time-Tested Home Remedies and the Science Behind Them, available on page 89.
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Grow a Summertime Container Garden

No space for a traditional garden? Put a few containers in sunny spots for fresh cucumbers, eggplants, peppers and tomatoes all summer long.
BY R O S E M A R I E N I C H O L S M CG E E A N D M AG G I E S T U C K E Y WHETHER YOU DONT HAVE GARDEN SPACE or you want a few mobile crops, planting in containers can be extremely fulfilling and productive. But which plants are best and what do you need to know to create a superb container garden? Read on for our tips on planting, crop selection and troubleshooting your summer container garden.
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CO N TA I N E R P L A N T I N G 1 0 1
GARDEN IN SEASON
Your new pots are waiting. Your potting soil is ready to go. Youve gathered seed packets and eager small plants. Now what? When youre ready to get your plants going, start by filling your containers with potting soil up to about 2 inches from the top, and water thoroughly. Now youre ready to plant seeds or baby plants. Planting seeds directly is simplicity itself; just follow the instructions on the seed packet for depth and spacing. Thin extra seedlings with scissors once they sprout. Moving transplants into containers takes a little more attention. Make sure the potting mix is lightly and evenly damp;
thoroughly water baby plants and let them drain while you proceed. With your trowel, dig a hole about as deep as the small containers your seedlings were grown in. Slide out the baby plant and all its soil. Try to keep intact the soil ball around the transplant. If you see a mat of roots twisted at the bottom, untangle them and trim back the longest ones. Fit the plant and its soil ball into the hole, and fill with extra potting mix. Tamp the soil lightly, and move on to the next plant. When everything is in, water the entire container to help plants settle. If possible, plant transplants when cloudy weather is forecast for the next few days; bright sun is hard on tender transplants.
Best Container Garden Crops

Some of the best plants for a summer container garden include crunchy cucumbers, creamy eggplants, colorful peppers and juicy tomatoes. Follow these tips for growing each warm-season treasure in containers. EGGPLANTS Start in containers as transplants. PEPPERS Start in containers as transplants. Wait until nighttime temperatures are consistently above 55 degrees and daytime temperatures are at least 70 degrees.
Choose dense, compact young plantsnot tall and leggy ones. Dont be seduced by large plants with flowers or tiny fruits already showing. Keep peppers warm: While plants are getting established, position containers where they get maximum sun. If weather is marginal, cover plants with a row cover until they flower. On the other hand, in a heat wave (mid to upper 90s), move into the shade any pepper plants that already have fruit. Peppers respond well to phosphorousrich fertilizer. Mix a bit of superphosphate, bone meal or bulb food into the soil at planting time. Calcium, magnesium and sulfur are also important. Common household sources you can bury in your container include matches (sulfur), eggshells (calcium) and Epsom salts dissolved in water (magnesium). Do not give plants extra nitrogen. Early in the season, harvest green peppers when they reach a nice size. The more you pick, the more youll get.
Plant eight weeks before daytime highs reach 80 degrees. For the first couple of weeks, protect tender plants with plastic sheeting, held up off plants with short stakes; or cover them with milk-jug cloches at night. Put the container in your sunniest location, keep soil moist, and fertilize every two weeks. As soon as the outside skin is glossy and smooth, cut off eggplants, taking a bit of the stem. To keep plants producing, keep up with harvesting. Traditional eggplants can be too heavy for containers. Explore Asian types and dwarfs. Varieties to try: Asian Bride, Green Goddess, Ichiban, Neon (Asian types); Bambino, Comprido Verde Claro, Little Fingers, Rosa Bianca (dwarf types)
Later in summer, let peppers hang on until they reach their mature color.
Any pepper variety, sweet or hot, should do well in containers. Varieties to try: SWEET: Ace, Giant Marconi, Gypsy, North Star (red); Cherry Time, Jingle Bells, Sweet Red Cherry (mini reds); Valencia (orange); Golden Summer (yellow); Lilac, Purple Beauty (purple); Chocolate Beauty, Sweet Chocolate (brown) HOT: Senorita Jalapeo, Super Cayenne II, Super Chile, Thai Dragon
CUCUMBERS Cucumbers grow fast. Start with seeds rather than transplants.
Cucumbers are vines, but several types maintain a compact bush shape; be sure you know which youre getting. Plant when daytime temperatures reach at least 70 degrees. Consistent water and weekly organic fertilizer are the secrets to success. To help hold in moisture, cover soil with light moss. Cukes do well on a trellis. In a 20-inch container with a demi-cage, you could plant six vines.
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GARDEN IN SEASON
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Pick cucumbers while theyre small and tender or the vines will shut down.

If your area is not visited by many pollinators, help plants by visiting the garden in the morning with a small paintbrush. Swirl it around inside an open flower. Then go on to the next blossom, just like a bee.
Plant seedlings when nighttime temperatures stay above 55. Use large containers. Heavy feeders with large root systems, tomatoes need plenty of soil.

Focus on slicers instead of picklers. (Pickles require more cucumbers than containers can reliably produce.) Varieties to try: Fanfare, Lemon, Salad Bush, Suyo, Sweet Success
Use liquid complete fertilizer every two weeks, or apply a new dose of timerelease fertilizer midway through the season. Dont use nitrogen-heavy fertilizer. An application of liquid seaweed every two weeks yields excellent results.
Water consistently and deeply. Dry spells followed by intense watering can lead to cracked fruits.
TOMATOES Start in containers as transplants. If you dont grow seedlings yourself, choose plants that are stocky with thick stems and rich green leaves.
Plant tomatoes deeply, covering up the lowest sets of leaves, to encourage vigorous root growth. Add a weak solution of complete fertilizer or fish emulsion to the soil around new plants.

Determinate tomatoes grow to a certain height then get no taller, and yield fruit in a concentrated time span. Rambunctious indeterminate tomatoes grow until frost kills them; provide good support such as a stout stake, trellis or demi-cage set a foot deep into the soil.
Use these general rules when choosing varieties: Smaller fruits are ready sooner; determinate varieties are easier to manage; plant at least one reliable mainstay such as Big Beef, Celebrity or Early Girl; and experiment with other varieties as space allows.
Adapted from McGee & Stuckeys The Bountiful Container by Rose Marie Nichols McGee and Maggie Stuckey, available on page 89.
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Troubleshooting the Container Garden
With a little ingenuity, you can enhance the physical environment around your containers. Most vegetables need six hours of sunlight a day, so make sure wherever you plan to put your containers gets at least that amount. TOO MUCH SUN. Suspend a shade from an overhang. Or plant a trellis with beans and position it so it faces the sun; put shade-loving plants at the base of the trellis.
TOO LITTLE SUN. Paint a wall or freestanding screen bright white and position containers where theyll catch the light that bounces off. TOO HOT. When container soil gets too hot, roots suffer. If your summers are hot, stick to larger containers, which retain moisture better. To add a layer of insulation, put one plant-filled container inside a larger container and fill in the gap with peat moss or wood chips, kept damp.

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TOO COLD. If your growing season isnt long enough, gain time by babying containers through cool days. Wrap pots in blankets or heavy dark fabric. Use dark containers (or paint those you have). At night, cover the entire container, plants and all, with lightweight protection such as a pillowcase or row cover.
All-Star Heirlooms for Summertime Feasting

No gardenor summer salad should be without these delectable heirloom Tomatoes. The seeds from each variety have been passed from generation to generation for 50 years or more, which tells you theyre all longtime favorites and true garden treasures. Our Set of Six seedlings includes full-bodied slicers Orange Strawberry Oxheart and Gold Medal Yellow, hefty beefsteak Brandywine Red, juicy, garnetcolored Black Prince, tangy, late-season Green Zebra, and German Riesentraube, which grows in bunches that resemble oversize grapes.
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If nights are chilly, provide transplants warmth by covering them with plastic-bottle cloches.
White Flower Farm

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GARDEN TIPS & TECHNIQUES
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Wildlife-Proof Your Garden

Use proven defenses to protect your garden from hungry critters.
VEGETABLE GARDENERS ARE OPTIMISTS by nature, so we are not inclined to focus on problems that may be hiding in the bushes. But truth be told, almost every garden is threatened by wildlife of some kind, be it hungry rabbits that eat your salad greens down to nubs or the neighborhood cat who uses your beet bed as his litter box. And sure, free-range chickens help earn their keep in summer by eating bugs, but they will scratch through newly planted beds to eat the seeds the moment your back is turned. Clearly some sort of defense is in order, but enclosing your entire garden with a critter-proof fence is expensive and timeconsuming. And, while electric fencing is cheap and effective, it is not a practical solution in gardens shared with children and pets. A better strategy is to protect sensitive new plantings with barriers that hide crops from view and/or keep animals from getting within nibbling range.
D E T E R U N WA N T E D W I L D L I F E
You may already be using row covers for spring frost protectionthis strategy provides the additional benefit of hiding plants from view. When animals cannot see your lettuce or carrots, they wont try to eat them. When it gets too hot to use row covers, you can switch to covers made of tulle (wedding net),
which does not retain heat even when all the edges are securely tucked in with boards and bricks. Tulle is better than bird netting for frustrating berry-eating birds because little hummingbirds dont get tangled in it, as often happens with bird netting. Large veggies such as tomatoes and sweet corn quickly outgrow row covers but may still need protection from animals, especially those of the domestic persuasion such as dogs and chickens. Using lightweight polyester poultry netting and a handful of slender stakes, you can quickly enclose a large planting area with a knee-high fence you can step over. Animals will respect the boundary because they encounter it at eye level. In front-yard gardens or other areas where fences are not practical, many gardeners use motion-detector sprinklers that shoot bursts of water accompanied by clicking sounds when animals come within 35 feet. Although models such as the Contech Scarecrow ($45; available at amazon.com) and the Havahart Spray Away ($70; havahart.com) are somewhat pricey, they are effective. They can even change the behavior patterns of animals that have become habitual visitors. If damage to your garden always happens at night, a solarpowered motion-activated light can work well, especially if you move it every few days so animals do not become accustomed to its light pattern. Most animals have acute senses of smell and taste, so you also can try scent repellents should rabbits or raccoons try to claim your garden as their territory. Small plastic bottles halffilled with ammonia and placed among plants will repel most wandering animals with one whiff, and ammonia-soaked rags stuffed into burrows may send other animals packing, too. Hot pepper sprays applied around the gardens edge can help deter veggie-eating mammals, but they must taste it or get it on their paws first. Rather than dousing your salad greens with strong flavors, try soaking strips of cloth in a tea made from cayenne pepper and garlic and placing the strips among plants that are being damaged.
P E AC E F U L CO E X I S T E N C E W I T H W I L D L I F E
If you struggle with deer in the garden, consult Rutgers list of deer-resistant plants at njaes.rutgers.edu/deerresistance.
Most of us love to watch wildlife, but we dont want them getting the wrong idea about whos in charge. Accidental invitations to come back for repeat visits, such as leaving uneaten pet food outdoors or not securing garbage can lids, are how wildlife problems often begin. Never feed wild animals because doing so leads to population increases. If you often see critters having breakfast beneath your bird feeder, consider suspending feeding during the summer months, when birds can find plenty of food on their own.
BARBARA PLEASANT
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Defend Your Beds with Homemade Critter Cages
One 6-foot-long piece of 2-by-4-inch mesh, 5- or 6-foot-wide flexible welded wire fencing, or 12 feet of 36-inch-wide poultry netting (chicken wire) or hardware cloth Lightweight bolt cutters 12 plastic zip ties Heavy-duty work gloves
Fold 3 Fold 2
GARDEN TIPS & TECHNIQUES
Fold 3
1. Working on a level surface, cut a 6-foot-long piece from 5- or 6-foot-wide

flexible wire fencing (6-foot-wide fencing is hard to find). If you are using narrower poultry netting or hardware cloth, cut two 6-foot-long pieces and use zip ties to fasten them together to make one large piece, 6 feet long and 6 feet wide. 2. Fashion the square of wire fencing, poultry netting or hardware cloth into a box by making two 14-inch-deep cuts on each end, each one 14 inches in from the outer edge. 3. Bend the sides of the cage at right angles, allowing the flaps to stay straight. Then bend down the large middle piece of fencing at each end, at right angles. 4. One at a time, bend the cut flaps inward, over the top piece. As each end is bent into place, secure it with two or more zip ties. 5. Place the cage over a bed or planting in need of protection from animals, pressing firmly so the edges are slightly buried in soil or mulch.
Fold 1
Fold 1
Fold 3
Fold 2
Fold 3
5 to 6 feet
Blue = Cut Red = Fold

So you think that you may have sleep apnea. Perhaps your wife says you snore a lot and sometimes it scares her when you just stop breathing. Maybe you wake up gasping for air with your heart racing. Do you ever lie in bed and toss and turn without being able to go to sleep despite the fact that you are exhausted? Sleep disorders affect millions of people and mostly go undiagnosed. Without a diagnosis, they can still ruin your sleep and leave you tired, unhealthy and cranky. Without a diagnosis, you cant get drugs or a CPAP machine. You cant get surgery or prostheses.
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GARDEN ESSENTIALS
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Growing, Harvesting and Using Basil

Discover the health benefits and many uses of easy-to-grow basil.
THE SAVORY, VERDANT FLAVOR OF BASIL is memorable: I still remember the first time I tasted it. It transformed an otherwise plain tomato salad into an extraordinary taste sensation. Thanks to that introduction to this amazing herb, the Italian restaurant serving up this little bit of heaven still stands out in my memory. Basil accompanies tomatoes beautifullyboth in the garden and on the plateand its the star in traditional pesto, but this aromatic and delicious plant has even more to offer than its striking flavor.
A B R I E F H I S TO R Y O F B A S I L
Most people associate basil with Italian cooking, so it may come as a surprise to learn that basil was first grown in India, East Asia and Africa. It has since spread throughout the world and plays a prominent role in Thai, Vietnamese and, of course, Italian cuisine. Its name originates from an old Greek word, basilikon, which means royal and reflects the ancient Greek reverence for the herb they held sacred. In India, basil is considered a symbol of hospitality. In Italy, it symbolizes love.
GROWING BASIL
Sun-loving basil is easy to grow, provided it gets plenty of light.
HARVESTING AND USING BASIL
Although basil comes in many varieties, they all generally need the same care. Basils are sun-lovers that thrive in full sun and well-drained soil enriched with compost or manure. Basil is not at all cold-hardy, so plants should be started indoors. Before planting it outdoors, wait until all signs of frost have passed. Although it loves heat, basil needs plenty of water. It will also grow indoors if given adequate light. Basil plants grow 1 to 2 feet tall. They can vary in taste depending on variety, with flavor notes ranging from cinnamon and clove to lemon or lime. Leaf color also varies from bright green to dark purple by variety. Try classic, deep green Genovese for classic pesto; purple Red Rubin for its spice; and light green Lemon basil for the incredible aroma. Pinch off the edible flower heads regularly (add them to salads or stir-fries) to encourage the plant to put its energy into growing thick foliage.
Although its flavor is strong, basil is versatile in the kitchen. Try its leaves in soups, salads, stews, pesto, pasta and tomato sauce; alongside tomatoes, peppers and eggplant; and in coconut milk-based curries. It is best to add the fresh leaves just before eating as they lose their robust flavor and aroma after heating. Harvest the leaves any time after the plant looks like it can spare a few; however, they bruise easily so be careful when harvesting. While the temptation to overharvest exists, try to leave at least a few leaves on your plant at any time. Most basils are prolific producers. To preserve basil, most cooks prefer freezing, as dried basil tastes very different from fresh. Its easy to capture the fresh flavor of basil by pureing the leaves in a food processor in a base of water or olive oil (not both) and pouring the mixture into ice cube trays. Once frozen, bag the basil ice cubes for future use in cooked soups, stews and sauces. You might also want to dry whole basil leaves to make tea. Once the plant is mature, you can dry the leaves by cutting the stalk at the base of the plant and hanging it upside down for a few days or until the leaves are completely dry.
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GARDEN ESSENTIALS
PAIN RELIEVER: Eugenol, one of the beneficial compounds in basil, has been studied extensively for its ability to fight pain by blocking cyclooxygenase (COX) enzymes the same mechanism aspirin and ibuprofen use to alleviate pain. To try basil as a home remedy for a headache or sore muscles, brew basil tea by adding a teaspoon of dried basil or a tablespoon of fresh basil leaves to a cup of boiled water and letting it steep for 10 minutes. Strain and drink. BREATH REFRESHER: James Duke, author of The Green Pharmacy, recommends basil to freshen breath. Simply chew on a fresh basil leaf or drink the basil tea mentioned above. INFECTION FIGHTER: Basil has been shown to have excellent anti-infectious qualities. Research in the journal Molecules found that natural volatile oils in basil inhibited multiple drug-resistant strains of E. coli bacteria. (E. coli causes cramps, diarrhea and vomiting linked to food poisoning.) Scientists demonstrated that an extract of basil seeds were effective in the laboratory against tuberculosis-causing bacteria, according to a recent preliminary study published in BMC Complementary and Alternative Medicine. WARD OFF WARTS: Basils antiviral com-
PINEAPPLE BASIL QUINOA

The combination of pineapple and basil gives this whole-grain side dish a unique flavor. Quinoa only takes about 15 minutes to cook, making it the ultimate protein-, fiber- and nutrientrich fast food. 1 cup quinoa 112 cups water 2 tablespoons coconut oil, divided 1 large handful fresh basil leaves, finely chopped cup finely diced fresh pineapple teaspoon sea salt
pounds go to work when the crushed leaves are applied to warts, according to Dukes research. To treat warts, he recommends crushing a fresh leaf or two, placing it on the wart, and covering with a bandage. Change the compress daily for five to seven days.
BALANCE BLOOD PRESSURE: According to Dukes research, basil contains six natural compounds that reduce high blood pressure, making it a great regular dietary addition for anyone suffering from the condition. COOK AWAY CANCER: Exciting new research published in the journal Molecular Medicine found that an extract of basil halted ovarian cancer cell growth. Eating basil on a regular basis may help reduce your chances of developing some cancers. >> MICHELLE SCHOFFRO COOK
1. Combine quinoa, water and 1 tablespoon coconut oil in a medium pot. Bring to a boil. 2. Reduce heat to low and simmer 15 to 20 minutes, or until water is absorbed and quinoa is totally soft (not al dente). 3. In a mixing bowl, toss together cooked quinoa, remaining coconut oil, basil, pineapple and salt until combined. Serve immediately. Serves 4.
Adapted with permission from the book 60 Seconds to Slim by Michelle Schoffro Cook, available on page 89.
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GARDEN ESSENTIALS

Circle #11; see card pg 72 Circle #17; see card pg 72
BETTER THAN BUTTER

This recipe combines the many health benefits of coconut oil (fat-burning, thyroid-balancing and infection-killing) and flax oil (liver-boosting, lymphcleansing and anti-inflammatory) with the beneficial properties of basil. Serve this soft spread on warm bread or just-cooked vegetables. Its simple to make and keeps well in the fridge. cup organic extra virgin coconut oil cup organic cold-pressed flax seed oil 1 large handful fresh basil, finely chopped
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1 . In a small saucepan over low heat, liquefy coconut oil. Immediately remove from heat and add flax seed oil, stirring until well mixed. 2 . Stir in basil. 3 . Pour into a glass container with a lid and refrigerate until firm. Cover. 4 . Store in an airtight container in the refrigerator for up to 6 months. Makes about 1 cup.
Adapted with permission from the book Weekend Wonder Detox by Michelle Schoffro Cook, available on page 89.
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WorldMags.net The Cure for Scars?

Its not a procedure. Its not a drug. Its natural, and (YES!) it actually works.
In a perfect world, scars would not be an issue. Cuts, scrapes, burns, sores and even surgical stitches would heal perfectly, without consequence. However, as we know, thats not quite reality.
Proven Results
derma e Scar Gel was tested in a recent 8 week independent clinical study. Indeed, the formula was proven to live up to the hype, shown to significantly improve visible scar texture, color and overall appearance.
% of Participants Showing Improvement

96% 92% 62% improvement in texture improvement in overall appearance improvement in color
The Truth About Scars

More often than not, skin damage down to the dermal layer will leave discolored, bumpy or recessed scar tissue behind. Thats because a scar is the body's natural way of healing and replacing lost or damaged skin. Most scars have a flat, pale appearance. If the body produces too much collagen, scars can be raised (hypertrophic or keloid scars). If the underlying support structure of this skin is lost, scars can be sunken or pitted.
Before After
unretouched images
While some people enjoy their scars for the lively stories they bring, others of us (read cystic acne sufferers) would prefer to live with perfectly scar-free skin. If youre in the latter group, read on
my scars have diminished a good 90%

Upon reading online reviews for this product, we found some diehard believers:
I started using Scar Gel on my acne scars about 2 months ago. The scars were very dark and very easy to notice. In that short period of time my scars have diminished a good 90% After an accident that resulted in a huge gash to my forehead and the necessity of being rushed to the emergency room, I began using Scar Gel as soon as stitches were removed. After 5 weeks, the scarring is mostly resolved. I just wanted to let you know how thrilled I am with your product!
The Search for a Solution

It may come as no surprise that scars cannot be completely removed. However, there are several ways to improve their appearance. Aggressive options include surgery, steroid injections, radiotherapy, laser resurfacing and filler injections. But these options are not for everyone, particularly those of us who prefer more natural, less invasive methods. On that front, we found a highly natural, non-OTC skincare product from derma e that works wonders on the appearance of scars.
A Natural Wonder: derma e Scar Gel

derma e Scar Gel is a clear, lightweight formula that can be applied directly to scars. Developed by a Doctor of Oriental Medicine, it contains allicin (from onion bulb), allantoin (from comfrey) and panthenol (vitamin B5). When used as directed, it claims to help scars look and feel significantly better.
How About You?

Have you tried derma e Scar Gel? If so, you can visit dermae.com to share your story.
Where to Buy
This product is hard to find but worth the effort. Its sold in select Whole Foods Market stores, ULTA Beauty, CVS or wherever natural skincare is sold. But the best place to shop for it is online at www.dermae.com/mels
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RESOURCES BOOKSHELF
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Health & Wellness
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100 Organic Skin Care Recipes
Filled with all-natural ingredients like shea butter, essential oils and brown sugar, each recipe in 100 Organic Skin Care Recipes gives you the opportunity to mix up your own beauty products without any of the hazardous chemicals you would find in storebought brands. Whether you have sensitive skin or just want to switch to a natural beauty routine, these step-by-step instructions will teach you how to use oils, herbs and other easy-to-find ingredients to make amazingly effective organic skin care recipes. #7071 $17.99
500 Time-Tested Home Remedies and the Science Behind Them

Covering everything from insect bites, insomnia and upset stomach to nasal congestion, stress and heart health, this authoritative and comprehensive guide offers easy, effective recipes to bolster your resistance to illness. It shows how to ease aches and pains, and manage minor ailments naturally. The books 500 recipes contain readily available, inexpensive and safe ingredients. #7017 $21.99
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Author Stephanie Tourles offers 150 original recipes for herbal balms, oils, salves, liniments and other topical ointments you can make yourself to treat a wide range of conditions, from headaches and backaches to arthritis, tendonitis, fungal infections, anxiety, cuts and scrapes, insomnia, splinters, and cracked skin. #6496 $18.95
In her quirky and humorous style well-known to the readers of her popular blog, My Plastic-Free Life Beth Terry provides personal anecdotes and stats about the environment and health problems related to plastic, and personal solutions and tips on how to limit your plastic footprint. Terry includes handy lists and charts for easy reference, ways to get involved in larger community actions, and profiles of individuals who have gone beyond personal solutions to create a change on a large scale. #7134 $19.95
Gardening
Herbal Tea Gardens
Herbal Tea Gardens contains everything you need to know to grow, blend and brew healthful and delicious herbal teas. Youll find more than 100 tea recipes, as well as 22 illustrated garden plans to help you customize your tea garden. #1982 $16.95
Container Gardening
With more than 525 species and varieties of container plants youll discover clever ways to transform your gardens design using everything from self-watering pots to hanging baskets. Learn the smartest ways to display and keep plants and which are the must-have pots for edible, ornamental and long-term schemes in tubs, baskets and boxes. #6810 $19.99
NEW
Trellises, Planters & Raised Beds

This book includes 50 complete plans for trellises, raised beds, planters, window boxes, and just about any imaginable project you can make to train and display plants in your garden and around your home. Featured projects are created using a host of easily found materials, including wood, metal, hypertufa, upcycled barrels, clay pots, sticks, latticework, copper tubing, re-rod, wire, landscape timbers, retaining wall block and natural stone. #7069 $21.99
The Bountiful Container

Beginning with the down-to-earth basics of soil, sun and water, fertilizer and seeds and propagation, The Bountiful Container is an extraordinarily complete guide to container gardening. Armed with this manual, frustrated apartment dwellers can indulge their passion for growing edible things. If there is an available balcony, porch, front or back steps, growing produce in containers can be easy and rewarding. With some limitations, it is even possible to grow foods in a window box or on an indoor windowsill. #3969 $17.95
Food & Recipes

NEW
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Natural health and wellness expert Michelle Schoffro Cook offers a new approach to purifying your body. In Dr. Cooks quiz she helps you pinpoint which areas of your health and body need attention. Then she offers targeted two-day tune-up plans. Each plan features delicious toxinbusting superfoods; gentle herbal remedies; and systembalancing spa therapies that will help you leave lethargy behind, shed excess weight, and reduce skin outbreaks. #7171 $16.99
The Joy of Gluten-Free, Sugar-Free Baking

Carefully crafted for anyone who is gluten-sensitive, diabetic or needs to reduce carbs to prevent illness or lose weight, these 80 recipes taste just as good as the original wheat versions and are easier to bake than traditional breads. With careful attention to ingredients and balancing of flavors, these gluten-free baked goods will satisfy anyones craving for warm bread or decadent cake. #6896 $30.00
I Love My Slow Cooker

Life is stressful enough without spending hours in the kitchen. Give yourself a well-deserved break and put your slow cooker to work! This cookbook features more than 100 recipes for hearty soups and starters, tender meat, delicious poultry and fish courses, inspiring vegetarian dishes, and divine desserts. Just prepare the ingredients and let this heaven-sent machine do the cooking! #6422 $14.95
60 Seconds to Slim
60 Seconds to Slim is a research-driven program that reveals losing weight quickly and permanently is a matter of correcting body chemistry. Readers will learn how to eat delicious meals made with whole foods and keep the pounds off by adding new habits to their regimens. The plan features 50 mouthwatering, alkalizing recipes and includes a 7-day meal plan that shows readers how to incorporate these dishes into a day of hearty, delicious, body-balancing meals. #6996 $26.99
To order, call toll-free 800-456-6018 (outside the United States and for customer service, call 785-274-4367), or go to www.MotherEarthLiving.com/Shopping. Mention code MMLPAE52. WorldMags.net Mother Earth Living May/June 2014
89
So Powerful It Can Jumpstart A Bus And Its Half-Price For A Limited Time!
Portable Backup Power That Fits In Your Pocket!

In todays world we all seem to have multiple electronic gadgets (that are extremely important to us and our family) that must be charged over and over. And there are few things more frustrating than realizing your cell phone, laptop or other missioncritical device is dead (or almost dead) before you head out the door for the day because you forgot to charge it the night before. Hi, Bill Heid, President of Solutions From Science here with some absolutely amazing and exciting news. Let me explain: As part of my mission to bring to market the latest and greatest in off-the-grid gear, I literally have to travel around the world. And I do so quite frequently. That being the case, and because I run several companies, it is a must that I stay in touch with my teams of employees back here in the states. And I dont know what your experience has been but, if youre off the grid when traveling like I am, you KNOW that isnt always easy because thats quite a feat. Third, its truly portable. The unit comes in a handy carrying case that contains everything you need, zips up completely and all told, weighs less than two pounds. Those thingstruly compact, truly powerful and truly portablewere the main criteria I was looking for. But the Pocket Power Plus not only met that criteria, it exceeded my expectations more than I ever couldve imagined. Heres what makes this device the most amazing personal, portable backup power system ever developed: It will charge ALL your electronic devices. (With 16 different kinds of adapters, theres no Pocket Power Plus Is So Powerful It Can Even popular electronic gadget this device wont be Jumpstart A Bus compatible with. It even has a USB charging port!) In any case, by now Im sure you are wondering ALL your electronic devices, too! how much the Pocket Power Plus costs. Well Heres Great News For Mother Earth Living (For example, you can run: An iPad for 18 hours. A Kindle for 32 hours. An iPhone for 64 hours. Readers: An iPod for 150 hours. Or, you can even use it to The retail price of the unit is $229.00. However, DOUBLE your laptops battery run time!) as a special, limited-time introductory offer, you can get the Pocket Power Plus at shirt or pants pocket! More Than Half-Off
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Charging Your Devices Overseas Can Present A Real Challenge!

kinds of plug-ins (one for Britain and another for continental Europe) that are totally incompatible with your American devices. Plus, youll need a voltage converter, as well. And in remote places like Belize or Costa Rica, sometimes the power goes in and out with regular frequency. Heck, even the Florida Keys can present power challenges regularly. Not to mention outages caused by other emergency situations. Not good. Not good at all when you have several businesses, your family and scores of employees relying on you to keep things moving forward. So, for the last two years, I have been on a frantic search (literally scouring the globe) looking for a reliable, portable backup power solution. And to be quite frank
Just $99.97! any vehicle with the included jumper cables! (Weve even jumpstarted Plus, if you order 2 or more Pocket Power a bus!) Plus units, Ill throw in free shipping and handling Its a perfect backup power device for (which is $15.95 per unit.) AND... just to ease your mind, I also want you to nearly any outdoors activities! (Its also great for business travelers on the ground or in the know that I am shouldering all the risk with our air.) 90-Day Guaranteed Tough 100% Money Back Warranty! Pocket Power Plus charges in about 5 hours. It Heres How It Works: Try out the Pocket can also be charged by your automobile with the Power Plus under any conditions. If it fails to included 12 volt DC adapter. perform as Ive described here or it breaks or The Pocket Power Plus provides peace malfunctions in any of mind when you add it to your vehicles and youll receive a prompt refund of your full purchase price (less shipping and handling). No emergency kit! hassles. No questions asked. For Fastest Service: Got to the web site below much, much more! and click the BUY NOW button at the bottom of Pretty amazing, dont you agree? And the page and enter code ML111
It Has Been Frustrating!
Dont get me wrong. Ive found several. But Heres What Makes no matter what the manufacturer says, if the unit is This All Possible! light and small, its underpowered. Or, if the unit is powerful, its way too heavy and bulky to be Earlier I mentioned that there has been a practical that is recent breakthrough in battery technology. The breakthrough is an advanced type of battery that They Just Dont Perform evolved from lithium-ion batteries. As Described UNTIL NOW! Its called a Polymer Lithium-Ion Battery. Recently, due to a breakthrough in battery These batteries are much more powerful than technology (which Ill discuss in a bit), I found a their predecessors and can be shaped to almost personal, portable backup power unit that more any size or design needed. And thats what makes than lives up to every claim it makes. Its called the Pocket Power Plus so powerful yet so the compact and portable. These batteries are already starting to power Pocket Power Plus the next generation of battery-powered electric This device is truly amazing and very cool. vehicles. And get this, these batteries are so First of all, it is truly compact. The unit is just a powerful, since April 2011 little larger than an iPhone 5. They Have Been Responsible For Several Second, its truly powerful. David Fink, our World Drag Racing Speed Records! chief electrical engineer at Solutions From Science, jumpstarted his Harley after it had sat for 9 months. Now I hope you see why Im so excited about If you know anything about old Harleys, you know the Pocket Power Plus.
www.PocketPowerPlus.com
For Fast Service: Have your credit card ready and call the Priority Order Hotline at
1-877-327-0365
To Order By Check Or Money Order: Write your name and address on a plain piece of paper and send it along with the total payment for the number of Pocket Power Plus units you want (plus $15.95 shipping and handling if ordering only one unit) to:
Solutions From Science, Inc. Attn: ML111 2200 Illinois Rt. 84 P.O. Box 518 Thomson, IL 61285
Checks and Money Orders should be made payable to: Solutions From Science. One last thing: This special, more-than-halfoff introductory offer on the Pocket Power Plus is only good until our current supply runs out.
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As a writer, farmer and media executive, Bryan Welch is well-known for his optimism, sense of humor and commitment to empowering people to live their own versions of the good life. His work demonstrates unequivocally that its possible to do well in business without destroying natural or human resources.
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TO YOUR HEALTH
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True happiness comes from the joy of deeds well done, the zest of creating things new.
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HOW TO GROW FOOD CROPS IN CONTAINERS, P.

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